www.MindandBodyExercises.com: Blog

The Power of Being Watched: The Hawthorne Effect in the Workplace, Fitness, and Family Life

Wed, 13 Nov 2024 05:00:00 GMT

The Hawthorne Effect in Modern Contexts: Workplace, Gym, and Family Dynamics

The Hawthorne Effect refers to the tendency for individuals to alter their behavior when they are aware they are being observed. This aspect of human behavior was discovered during the Hawthorne Studies conducted at the Western Electric Company in Chicago, Illinois during the 1920s. This effect highlights how observation can influence performance and attitudes (McCambridge et al., 2014). In today’s interconnected and highly surveillance society, this phenomenon has notable implications for various environments, ranging not only in the workplace, but at the gym, in social settings, and even within family settings in public.

I can relate this back to my personal experiences while training in martial arts as a young adult. My teachers would often drive the point home that it was important and recognized when students worked hard and diligently while at the school in the group training environment. However, it was even more important how we trained on our own individually when no one else was around us or watching our work ethic in the solo setting. Similarly, the famous psychologist Carl Jung proposed the concept of each of us having our “shadow” or the hidden aspects of our behavior that we don’t usually show in public. When we know we are being observed the shadow part of one’s character hides and in place, various “personas” step up to match the situation and relative environment. In some settings, this may be perceived by others as “putting on an act,” or being a hypocrite.

Workplace Applications of the Hawthorne Effect

The Hawthorne Effect remains highly relevant to today’s workplace environment, especially as business organizations emphasize performance management and workplace culture. When employees are aware that their supervisors or peers are watching, they are more likely to engage in positive behaviors, such as increasing productivity and adhering to company protocols and policies. Studies have shown that the awareness of being observed can nurture a temporary boost in motivation and morale (Sedgwick & Greenwood, 2015). However, too heavily relying on this effect for performance enhancement may lead to superficial compliance rather than sustained engagement, consequently masking underlying workplace issues that affect productivity (McCambridge et al., 2014).

The Hawthorne Effect at the Gym

The Hawthorne Effect is also prevalent in fitness settings. Individuals at the gym, yoga studio or other fitness venues often push themselves harder or adopt better form when they believe others are observing them. This phenomenon is especially evident in both group exercise classes and during personal training sessions. The effect of observation may enhance short-term effort, but it can also create unrealistic standards of performance and an environment of comparison. Research suggests that social comparison in gym settings can both motivate and hinder progress, depending on the individual’s self-perception and fitness goals (Diel et al., 2021).

Family Dynamics in Public Spaces

The Hawthorne Effect extends to family dynamics in public as well, where the presence of other people can influence how family members interact with each other. Parents may become more patient or attentive to their children, and couples may show more affection. This effect speaks to the human tendency to present an idealized version of oneself in front of others, often reflecting societal expectations (Sedgwick & Greenwood, 2015). Although the intent may be positive, consistently modifying behavior based on external perceptions can hinder authentic interactions and create strain within relationships, as it sets up expectations that may not align with everyday family dynamics.

Conclusion

This phenomenon of human behavior demonstrates how the awareness of observation can influence temporary changes in behavior across various settings. While it can serve as a motivator in the workplace and gym, or encourage positive family or social network interactions in public, over-reliance on this effect may lead to superficial or unsustainable behavior changes. Realizing the implications of the Hawthorne Effect can encourage more genuine engagement and support environments that encourage authenticity over performative behaviors.

References

Diel, K., Broeker, L., Raab, M., & Hofmann, W. (2021). Motivational and emotional effects of social comparison in sports. Psychology of Sport and Exercise, 57, 102048. https://doi.org/10.1016/j.psychsport.2021.102048

McCambridge, J., Witton, J., & Elbourne, D. R. (2013). Systematic review of the Hawthorne effect: New concepts are needed to study research participation effects. Journal of Clinical Epidemiology, 67(3), 267–277. https://doi.org/10.1016/j.jclinepi.2013.08.015

Sedgwick, P., & Greenwood, N. (2015). Understanding the Hawthorne Effect. BMJ, 351, h4672. https://doi.org/10.1136/bmj.h4672

I teach and offer lectures about holistic health, physical fitness, stress management, human behavior, meditation, phytotherapy (herbs), music for healing, self-massage (acupressure), Daoyin (yoga), qigong, tai chi, and baguazhang.

Please contact me if you, your business, organization, or group might be interested in hosting me to speak on a wide range of topics related to better health, fitness, and well-being.

I look forward to further sharing my message by partnering with hospitals, wellness centers, VA centers, schools on all levels, businesses, and individuals who see the value in building a stronger nation through a healthier population.

I also have hundreds of FREE education video classes, lectures, and seminars available on my YouTube channel at:

https://www.youtube.com/c/MindandBodyExercises

Many of my publications can be found on Amazon at:

http://www.Amazon.com/author/jimmoltzan

My holistic health blog is available at:

https://mindandbodyexercises.wordpress.com/

http://www.MindAndBodyExercises.com

Mind and Body Exercises on Google: https://posts.gle/aD47Qo

Jim Moltzan

Is Joseph Cambell’s “Hero’s Journey” Relative Today?

Sat, 09 Nov 2024 05:00:00 GMT

The Hero’s Journey outline can apply to the average person’s life by representing the various stages of growth and transformation that almost everyone experiences. In our own personal journeys, we may all experience different circumstances or perceptions. There is only one truth, but infinite perceptions for any particular event. In real life, this journey could look like facing major life changes, pursuing personal goals, or overcoming significant mental, physical, and even spiritual challenges.

Here’s how it might play out in the life of an everyday person:

The steps of the “Hero’s Journey” include:

1- THE ORDINARY WORLD: The hero is often unaware, uneasy, or facing internal conflict, is introduced in a relatable way, allowing the audience to connect with their personal situation or struggle. The hero’s background of environment, family, and personal history, is established, revealing a feeling of opposing forces that pull the hero in different directions, creating mental and physical tension. (REAL WORLD APPLICATION: We might feel dissatisfied or unsure about something but aren’t yet driven to make a change)

2 – THE CALL TO ADVENTURE: A change is introduced to the not-yet hero, either through external forces or an internal realization, which compels the hero to confront an initial shift in their life. Something happens that urges us to change—a new job offer, a health issue, a relationship shift, or simply a sense of restlessness pushing us to grow. (REAL WORLD APPLICATION: Something happens that urges us to change such as a new job offer, a health issue, a relationship shift, or simply a sense of restlessness pushing us to grow.)

3 – REFUSAL OF THE CALL: The hero initially resists the journey, feeling uncertainty, fear of the unknown or a desire to turn away. In some cases, another 3rd party character may voice these fears and the risks involved. (REAL WORLD APPLICATION: Most often, our first reaction is resistance. We might feel afraid, overwhelmed, or doubt if we’re capable of taking on the new challenge.)

4 – MEETING WITH THE MENTOR: The hero encounters an experienced guide who provides knowledge, wisdom, training, resources, or crucial advice for the journey ahead. The hero is forced or accepts to look inward to find courage and inner wisdom. (REAL WORLD APPLICATION: In real life, mentors come in many forms like family members, friends, a teacher, a therapist, or even an inspiring book or experience that gives us insight or guidance.)

5 – CROSSING THE THRESHOLD: At the end of the first act, the hero commits to leaving behind the “ordinary world” and stepping into a new realm, filled with unknown rules and values. (REAL WORLD APPLICATION: This is the moment we commit to the journey, stepping out of our comfort zone. It could be moving to somewhere else, leaving a job, or simply deciding to make a big life change.)

6 – TESTS, ALLIES, AND ENEMIES: The hero faces various challenges, cultivates alliances, and identifies challenges and adversaries in the new world. (REAL WORLD APPLICATION: On our journey forward, we may encounter challenges and discover who supports or hinders us. We might face setbacks, doubts or obstacles while finding allies who encourage us.)

7 – APPROACH: With newly forged alliances, the hero prepares for a major trial or challenge within this unfamiliar world. (REAL WORLD APPLICATION: As we get closer to our goal, we prepare for a major challenge. This could mean making a big presentation, taking a final exam, or confronting an important fear.)

8 – THE ORDEAL: Near the story’s midpoint, the hero reaches a pivotal moment in the “unknown world,” confronting injury, death or their deepest fear. This moment of confrontation brings about a form of transformation, rebirth or renewal. (REAL WORLD APPLICATION: This is the peak moment where we face a major hurdle, fear or obstacle, like overcoming a health crisis, finally letting go of a limiting belief, or facing a major confrontation. It feels like a personal “death and rebirth,” as we emerge stronger and changed.)

9 – THE REWARD: The hero claims the reward or treasure that results from facing their challenges. There may be a celebration, though there is often still a risk of losing the reward. (REAL WORLD APPLICATION: Having faced our ordeal, we gain something valuable like greater confidence, resilience, insight, or a concrete achievement that represents our growth.)

10 – THE ROAD BACK: Around two-thirds into the story, the hero is driven to finish the adventure, returning from the unknown world to ensure the reward makes it home. Sometimes a chase scene highlights the mission’s urgency and very possibly danger. (REAL WORLD APPLICATION: With new insight or skills, we may be driven to bring our growth back to our everyday lives, sometimes facing new challenges as we try to integrate our journey’s rewards.)

11 – THE RESURRECTION: At the story’s climax, the hero undergoes a final, intense test as they approach home. They are transformed by a last act of defying death, embracing rebirth, or a sacrifice of some major merit, reaching a higher state of completion. Through the hero’s actions, the initial conflicts find resolution. (REAL WORLD APPLICATION: Before fully returning to our “normal” life, we’re often tested again, reinforcing our inner transformation. This could mean facing a problem like the one we just faced before but responding differently due to our growth.)

12 – RETURN WITH THE ELIXIR: The hero returns or continues the journey, now possessing a reward, treasure (or elixir) with transformative power, both for the hero and for the world they return to. (REAL WORLD APPLICATION: Finally, we bring valuable aspects to our daily life, whether it’s wisdom, resilience, or a new perspective. Our journey may not only transform us, but often positively impacts those around us.)

In our real life, these stages might be less dramatic and more cohesive, and maybe even more blended together. The Hero’s Journey reminds us that life is a series of growth cycles, and each challenge we face can lead to transformation, making us more resilient, self-aware, and capable.

Is Not Consuming Poisons in Our Food a Luxury?

Wed, 06 Nov 2024 05:00:00 GMT

The Perception of Healthy Eating as a Privilege in the U.S. Healthcare Landscape

Today in the US, access to nutritious food is often perceived as a privilege rather than a basic necessity. There is a combination of systemic issues in the food and healthcare industries, social inequality, and perhaps a narrow public understanding of just what good health consists of. These issues have contributed to driving up the cost of nutritious food, creating significant obstacles to maintaining a healthy balanced diet. Ironically, as US healthcare costs continue to rise dramatically, the consumption of unhealthy foods contributes to chronic health conditions creating a vicious circle of events that push individuals further into the healthcare system and consequently perpetuating the cycle of preventable diseases. These are factors that in the US, have shaped the perception that eating healthfully is a luxury and how this perception stems from economic, cultural, and educational factors that influence food choices, physical health, and overall well-being.

Economic Constraints: Why Healthy Food Costs More

A simple reason for the perception of healthy eating as a luxury is the cost disparity between purchasing of nutritious and non-nutritious foods. Organic, fresh, and minimally processed foods are typically more expensive due to significant factors such as agricultural practices, supply chain logistics, and governmental subsidies (Ver Ploeg et al., 2015). Organic farming methods are more labor-intensive and produce lower crop yields compared to of conventional farming, which relies more heavily on use of chemical pesticides and fertilizers (Hughner et al., 2007). This added labor cost, along with a limited supply, increases the cost of organic food, making it less accessible to individuals with lower incomes (Ver Ploeg et al., 2015). Conversely, crops like soy, corn, and wheat, which are often genetically modified and treated with chemicals, are heavily subsidized by the U.S. government, making processed foods derived from these crops less expensive for consumers. This economic landscape perpetuates a cycle where affordable, nutritionally poor food is more accessible, while healthier options remain financially out of reach.

Processed Foods: The Price of Convenience

Aside from cost, processed foods that are loaded with sweeteners, artificial preservatives, and flavor enhancers are designed for maximum taste appeal, convenience, and shelf stability. These foods are quite often high in sugars, salt, and unhealthy fats, all of which contribute to obesity, diabetes, and cardiovascular disease (Monteiro et al., 2018). Low-income neighborhoods, where grocery stores lack fresh produce, frequently rely on this calorie-dense but nutritionally lacking products. The convenience and affordability of these foods cloud the fact that they are contributors to poor health when consumed long-term. The perception that eating healthy is a privilege, reflects not only the cost of food but also the accessibility and desire for unhealthful options that fit into the American fast-paced, budget-conscious lifestyles (Ver Ploeg et al., 2015).

Education and Health Literacy: The Hidden Barrier

A major factor adding to this issue is a lack of health education and literacy among the general population. Understanding the impact of nutrition on long-term health is not prioritized in many US schools, and misinformation about what constitutes “healthy” is extensive (Nestle, 2013). Marketing campaigns often mislead consumers into thinking that “sugar-free” or “low-fat” foods are healthy. In reality, these foods often contain harmful additives like high-fructose corn syrup or aspartame, which both have been linked to various health risks (Swithers, 2015). Also, public knowledge of the role of whole foods, hydration, and balanced macronutrient intake is often dismal, leading some to make choices that encourage immediate taste satisfaction over long-term health benefits (Nestle, 2013). As a result, the cultural perception of healthful food as a luxury is partly fueled by a lack of nutritional knowledge, leading individuals to turn to less expensive, popular foods over healthier, less well-understood options.

The Institutional Influence: Schools and Healthcare

Schools and the healthcare system also shape public perception and access to healthy food. School meal programs, specifically those in lower-income areas, often offer highly processed foods due to budget constraints and limited resources for fresh ingredients (Gaines et al., 2014). This reinforces the idea that nutrient-dense foods are exceptional rather than essential. Just as the U.S. healthcare system prioritizes treatment over prevention, schools rarely encourage dietary education as part of comprehensive healthcare (Schroeder, 2007). While medical professionals widely recognize the link between diet and chronic disease, the system rarely encourages preventive approaches, including education relative to nutrition and lifestyle changes (Schroeder, 2007). This gap leaves many young Americans, especially those without access to nutritional education, without a clear understanding of how a healthy diet influences long-term health.

Bottled Water vs. Sugary Beverages: A Reflection of Misplaced Priorities

The fact that bottled water costs more than soda and soft drinks reflects the prioritization of profit over public health. Soda and other sugary beverages are relatively cheap due to subsidies for their ingredients and widespread production. Bottled water prices remain high due to packaging and branding processes. This pricing paradox encourages consumers, particularly those with limited resources to choose soda over water. The strategic marketing of sugary drinks as less-expensive alternatives further contributes to poor dietary habits and supports the idea that basic, healthy choices are a privilege for the exclusive or elitist.

Breaking the Cycle: A Call for Systemic Change

Recognizing and addressing the perception of having a healthy diet, being a privilege requires systemic changes across multiple sectors. Lawmakers must evaluate agricultural subsidies to level the playing field between nutrient-dense foods and heavily processed products (Miller et al., 2016). Schools should encourage nutritional education and pursue methods to improve food quality within budgetary limits, especially in low-income areas (Gaines et al., 2014). Additionally, healthcare providers should encourage preventive care practices that focus on dietary education, empowering patients to make more informed food choices. With these changes, healthy eating can become more accessible and implemented.

In conclusion, the view of healthy eating as a luxury reflects societal inequities within the American food and healthcare systems. By reducing economic and informational barriers to nutritious food, American society can cultivate a culture where healthy choices are more available to everyone, making better health and well-being, not a privilege but a shared right.

References

Gaines, A. B., Lonis-Shumate, S. R., & Gropper, S. S. (2011). Evaluation of Alabama public school wellness policies and state school mandates. Journal of School Health, 81(5), 281-287. https://doi.org/10.1111/j.1746-1561.2011.00588.x

Hughner, R. S., McDonagh, P., Prothero, A., Shultz, C. J., & Stanton, J. (2007). Who are organic food consumers? A compilation and review of why people purchase organic food. Journal of Consumer Behaviour, 6(2-3), 94-110. https://doi.org/10.1002/cb.210

Monteiro, C. A., Cannon, G., Levy, R. B., Moubarac, J.-C., Jaime, P., Martins, A. P., … & Swinburn, B. (2018). Ultra-processed foods: What they are and how to identify them. Public Health Nutrition, 21(1), 6-8. https://doi.org/10.1017/S1368980018003762

NESTLE, M. (2013). Food Politics: How the Food Industry Influences Nutrition and Health (1st ed.). University of California Press. http://www.jstor.org/stable/10.1525/j.ctt7zw29z

Schroeder, S. A. (2007). We can do better—improving the health of the American people. New England Journal of Medicine, 357(12), 1221-1228. https://doi.org/10.1056/NEJMsa073350

Swithers, S. E. (2015). Artificial sweeteners are not the answer to childhood obesity. Appetite, 93, 85-90. https://doi.org/10.1016/j.appet.2015.03.027

Ver Ploeg, M., Mancino, L., Todd, J. E., Clay, D. M., & Scharadin, B. (2015). Where do Americans usually shop for food and how do they travel to get there? Initial findings from the National Household Food Acquisition and Purchase Survey. U.S. Department of Agriculture, Economic Research Service.

Please contact me if you, your business, organization, or group might be interested in hosting me to speak on a wide range of topics related to better health, fitness, and well-being.

I also have hundreds of FREE education video classes, lectures, and seminars available on my YouTube channel at:

https://www.youtube.com/c/MindandBodyExercises

Many of my publications can be found on Amazon at:

http://www.Amazon.com/author/jimmoltzan

My holistic health blog is available at:

https://mindandbodyexercises.wordpress.com/

http://www.MindAndBodyExercises.com

Mind and Body Exercises on Google: https://posts.gle/aD47Qo

Jim Moltzan

Medicalization of Health: A Pill for Every Ill

Sat, 02 Nov 2024 05:00:00 GMT

The Medicalization of Health: From Lifestyle Adjustments to Pharmaceuticals

In recent decades, the US healthcare system has shifted toward addressing various health conditions through clinical interventions rather than lifestyle changes. This is now a trend referred to as “medicalization”. Medicalization involves labeling natural processes and/or lifestyle-related conditions as medical conditions that require pharmaceutical or surgical treatments as the preferred solutions. Health issues such as childbirth, obesity, depression, ADHD, anxiety, insomnia, and others, were once managed with diet, exercise, and social support. In years past these issues were seen as part of the human experience. These ailments are now frequently treated with drugs or invasive procedures. Medicalization offers rapid solutions but also raises concerns about the rise in pharmaceutical dependence and how consumer influence is encouraging this shift.

Suppose Western allopathic medicine and medicalizing conditions are considered safe and effective treatments. Why are we seeing all-time highs in these areas?

Infant Mortality: The U.S. infant mortality rate rose to 5.6 deaths per 1,000 live births in 2022, marking the first increase in two decades, up by approximately 3% from 2021. This trend varies across racial and ethnic groups, with significant increases noted among infants of American Indian and Alaska Native mothers CDC CDC Blogs.

Obesity: Among U.S. adults, obesity prevalence was last recorded at 41.9% by the CDC. This figure has seen a steady increase over the years and reflects long-term trends rather than recent spikes.

Depression: The National Institute of Mental Health (NIMH) reports that 8.4% of U.S. adults experienced at least one major depressive episode in 2022. This aligns closely with your figure and indicates an increase in mental health issues, especially post-pandemic.

ADHD: For children ages 3–17, ADHD prevalence remains close to 10%, with recent surveys indicating about 9.8% are diagnosed with ADHD. Your figure of 11.4% is slightly higher than the current average but within a plausible range, considering increases in diagnosis rates over the past few years.

Anxiety: Anxiety disorders affect around 31% of U.S. adults at some point, according to the NIMH. This remains one of the most common mental health conditions, with prevalence rising, particularly among younger adults.

Insomnia: Roughly 14.5% of adults report experiencing chronic sleep issues, including difficulty falling asleep most nights, a condition that is increasingly recognized as widespread in the U.S. population.

Treating symptoms without addressing the root causes of disease and illness, creates pharmaceutical customers for the long term, without effectively curing anything.

Direct-to-Consumer Pharmaceutical Advertising in the U.S. and New Zealand

The United States and New Zealand are the only countries allowing direct-to-consumer (DTC) pharmaceutical advertising, fueling the perception that medication is the primary route to wellness. With advertisements that are seen on television, in print, and online, drugs are marketed as quick and simple solutions to complex health issues, often emphasizing benefits while dismissing potential risks (Ventola, 2011). Such advertising encourages a culture where consumers may feel the need or desire for medications for issues that may otherwise be managed without drugs. This situation consequently drives demand for pharmaceutical solutions and potentially contributes to overdiagnosis and overtreatment (Ventola, 2011).

Role of Medical Professionals and Consumer Complacency

Medical professionals play a major part in driving medicalization. Pressured by patient demand for immediate solutions and limited consultation time, physicians may prioritize pharmaceutical treatments over lifestyle-based recommendations (Topol, 2015). Pharmaceutical companies knowingly promote their products to healthcare providers, offering the immediate solutions that medications may offer compared to lifestyle changes. Consumer demand favors this approach, where patients seek medications for conditions that could potentially be addressed through diet, exercise, or mental health practices (Moynihan et al., 2002). This dependency on pharmaceuticals creates a cycle of reliance, diminishing the desire for individuals to manage their own health through more sustainable means.

Medicalization of Childbirth

Throughout much of human history, childbirth was a natural process, often managed by midwives and family members (Simonds et al., 2007). Childbirth, especially in the US, has become highly medicalized, with many births taking place in hospitals with the usage of epidurals, Cesarean sections, and labor-inducing drugs. In the United States, the Cesarean section rate is nearly 32%, exceeding World Health Organization (WHO) recommendations of 10–15% (WHO, 2015). The routine use of medical interventions in low-risk pregnancies has led to concerns about unnecessary risks and a sense of reduced autonomy among women (MacDorman et al., 2016). These interventions may help to ensure safety in high-risk situations, but critics argue that their frequent overuse may add stress, complications, and an overemphasis on medical control (Simonds et al., 2007).

Obesity: The Turn to Medications and Surgery

Obesity is now seen as a medical condition, despite it being greatly influenced by lifestyle factors such as diet and exercise. Medications as well as surgeries, such as gastric bypass, have become common solutions despite the WHO’s emphasis on lifestyle interventions as first-line responses (WHO, 2021). Pharmaceutical options may provide rapid results and meet consumer demand for quick fixes. However, they often fail to tackle underlying factors like mental health, socioeconomic status, and environmental issues (Gaesser et al., 2021). The medicalization of obesity also reflects societal expectations for quick results, where lifestyle-based treatments are often seen as secondary (Gaesser et al., 2021).

Depression and Pharmaceutical Solutions

Depression was once regarded as a deeply personal struggle, has now been typically treated through antidepressants, making them one of the most prescribed medications in the world (McManus et al., 2016). Antidepressants provide critical support for those with severe depression, while the use of these pharmaceuticals can obscure the benefits of non-drug interventions, such as therapy, exercise, and lifestyle adjustments (Cuijpers et al., 2021). Medical experts typically advocate for a combined approach, but the demand for rapid relief often drives consumers toward pharmaceuticals as the primary solution. This trend highlights concerns about potential long-term dependency and other risks of addressing symptoms without fully understanding underlying causes (Cuijpers et al., 2021).

The Rise of ADHD Diagnoses and Stimulant Use

Another mental ailment that has increased greatly in recent decades is ADHD. Stimulant medications have become the primary treatment (Visser et al., 2014). Medications that improve focus and relieve symptoms such as Ritalin and Adderall can also lead to dependency and behavioral side effects. Non-pharmaceutical interventions, such as behavioral therapy and parental training, are often underutilized, despite their effectiveness in managing ADHD (Molina et al., 2009). The great increase in ADHD diagnoses has led some researchers to question whether typical childhood behaviors are increasingly pathologized, leading to increased unnecessary use of medication (Visser et al., 2014).

Medicalization of Other Common Conditions

Other medical conditions reflect the trend toward medicalization such as:

Anxiety and Anti-Anxiety Medications: The increased prescription of anti-anxiety medications, such as benzodiazepines, often occurs without deeper inquiry into alternatives of several agents such as ashwagandha, passionflower, galphimia, echinacea, ginkgo, chamomile, lemon balm, valerian, and lavender, which can often manage symptoms without the potential risks of dependency (Garakani et al., 2020).
Sleep Disorders and Sleeping Pills: Insomnia is frequently treated with sleeping pills, even though non-drug approaches, such as sleep hygiene and lifestyle adjustments, often produce more sustainable results (Smith & Perlis, 2020).
Menopause and Hormone Replacement Therapy (HRT): Menopause is a natural process, where hormone replacement therapy (HRT) is frequently prescribed to address symptoms. While HRT can be beneficial, its risks and potential side effects bring light to the discussion for balanced approaches that implement lifestyle adjustments (Manson et al., 2016).

Conclusion

The medicalization of various health issues, ranging from childbirth to obesity, depression, anxiety, insomnia ADHD, and perhaps others, reflects a broader societal trend toward pharmaceutical dependency and reliance. Medical interventions are invaluable in many cases, however, the increased reliance on medications and clinical treatments for conditions historically managed through lifestyle adjustments raises many ethical and practical concerns. The influence of pharmaceutical companies and the current advertising permissiveness in the United States and New Zealand further highlight the much-needed balanced approach that encourages sustainable, lifestyle-based strategies along with clinical treatment options. Increased emphasis on non-pharmaceutical approaches can help empower individuals to take a more proactive role in their own health and cultivate more realistic long-term wellness.

References

Cuijpers, P., Stringaris, A., & Wolpert, M. (2020). Treatment outcomes for depression: challenges and opportunities. The Lancet Psychiatry, 7(11), 925–927. https://doi.org/10.1016/s2215-0366(20)30036-5

Gaesser, G. A., & Angadi, S. S. (2021). Obesity treatment: Weight loss versus increasing fitness and physical activity for reducing health risks. iScience, 24(10), 102995. https://doi.org/10.1016/j.isci.2021.102995

Garakani, A., Murrough, J. W., Freire, R. C., Thom, R. P., Larkin, K., Buono, F. D., & Iosifescu, D. V. (2020). Pharmacotherapy of Anxiety Disorders: Current and emerging treatment options. Frontiers in Psychiatry, 11. https://doi.org/10.3389/fpsyt.2020.595584

MacDorman, M. F., Declercq, E., Cabral, H., & Morton, C. (2016). Recent increases in the U.S. maternal mortality rate: Disentangling trends from measurement issues. Obstetrics & Gynecology, 128(3), 447-455. https://doi.org/10.1097/AOG.0000000000001556

Manson, J. E., Chlebowski, R. T., Stefanick, M. L., Aragaki, A. K., Rossouw, J. E., Prentice, R. L., … & Anderson, G. (2013). Menopausal hormone therapy and health outcomes during the intervention and extended poststopping phases of the Women’s Health Initiative randomized trials. JAMA, 310(13), 1353-1368. https://doi.org/10.1001/jama.2013.278040

McManus, S., Bebbington, P., Jenkins, R., & Brugha, T. (2016). Mental health and wellbeing in England: Adult Psychiatric Morbidity Survey 2014. A survey carried out for NHS Digital by NatCen Social Research and the Department of Health Sciences, University of Leicester-UCL Discovery. https://discovery.ucl.ac.uk/id/eprint/1518055/

Molina, B. S., Hinshaw, S. P., Swanson, J. M., Arnold, L. E., Vitiello, B., Jensen, P. S., … & MTA Cooperative Group. (2009). The MTA at 8 years: Prospective follow-up of children treated for combined-type ADHD in a multisite study. Journal of the American Academy of Child & Adolescent Psychiatry, 48(5), 484-500. https://doi.org/10.1097/CHI.0b013e31819c23d0

Moynihan, R., Heath, I., & Henry, D. (2002). Selling sickness: The pharmaceutical industry and disease mongering. BMJ, 324(7342), 886-891. https://doi.org/10.1136/bmj.324.7342.886

Simonds, W., & Rothman, B. K. (2007). Laboring on: Birth in transition in the United States. Routledge.

Perlis, M. L., Pigeon, W. R., Grandner, M. A., Bishop, T. M., Riemann, D., Ellis, J. G., Teel, J. R., & Posner, D. A. (2021). Why treat insomnia? Journal of Primary Care & Community Health, 12, 215013272110140. https://doi.org/10.1177/21501327211014084

Topol, E. J. (2015). The patient will see you now: The future of medicine is in your hands. Basic Books.

Ventola C. L. (2011). Direct-to-Consumer Pharmaceutical Advertising: Therapeutic or Toxic?. P & T : a peer-reviewed journal for formulary management, 36(10), 669–684.

Visser, S. N., Danielson, M. L., Bitsko, R. H., Perou, R., & Blumberg, S. J. (2014). Trends in the parent-report of health care provider-diagnosed and medicated ADHD: United States, 2003–2011. Journal of the American Academy of Child & Adolescent Psychiatry, 53(1), 34-46. https://doi.org/10.1016/j.jaac.2013.09.001

World Health Organization (WHO). (2021). Obesity and overweight. Retrieved from https://www.who.int/news-room/fact-sheets/detail/obesity-and-overweight

Please contact me if you, your business, organization, or group might be interested in hosting me to speak on a wide range of topics related to better health, fitness, and well-being.

I also have hundreds of FREE education video classes, lectures, and seminars available on my YouTube channel at:

https://www.youtube.com/c/MindandBodyExercises

Many of my publications can be found on Amazon at:

http://www.Amazon.com/author/jimmoltzan

My holistic health blog is available at:

https://mindandbodyexercises.wordpress.com/

http://www.MindAndBodyExercises.com

Mind and Body Exercises on Google: https://posts.gle/aD47Qo

Jim Moltzan

Health and Wellness Issues Have Worsened in Recent Decades

Wed, 30 Oct 2024 05:00:00 GMT

People in the US are experiencing many mental and physical diseases, ailments, and chronic conditions that were not nearly as prominent in years past. Many diseases and issues previously experienced by adults, are now seen in children. Some experts believe there is a definite link between our food, lack of physical activity, chemicals, other lifestyle choices, and the state of poor health in the US.

https://www.ncoa.org/article/the-top-10-most-common-chronic-conditions-in-older-adults/

Mental Health Conditions

General Prevalence:

Approximately 60 million adults (23.08%) in the U.S. experienced a mental illness in the past year, and nearly 13 million adults (5.04%) reported serious thoughts of suicide NAMIMental Health America.

Among youth aged 12-17, one in five experienced at least one major depressive episode, with over 56% not receiving any treatment Mental Health America.

Specific Disorders:

Anxiety Disorders: Affect 19.1% of U.S. adults NAMI.

Major Depressive Disorder: Approximately 8.3% of adults experience a major depressive episode NAMI.

Bipolar Disorder: Affects about 2.8% of the population NAMI.

PTSD (Post-Traumatic Stress Disorder): Affects about 3.6% of adults NAMINational Institute of Mental Health.

Substance Use Disorders:

Over 45 million adults (17.82%) and 2.3 million youth (8.95%) are experiencing substance use disorders Mental Health America.

Barriers to Treatment:

The ratio of people to mental health providers is concerning, with around 340 individuals for every provider in many areas Mental Health America.

Nearly 6 million adults with mental illness are uninsured Mental Health America.

Physical Health Conditions

Chronic Conditions:
- Obesity: Over 42% of U.S. adults are classified as obese National Institute of Mental Health. This condition is linked to various other health issues, including diabetes and heart disease.
- Cardiovascular Diseases: Conditions like hypertension and heart disease remain prevalent, contributing to high morbidity and mortality rates National Institute of Mental Health.
Diabetes:
- Approximately 11% of the U.S. population has diabetes, which significantly impacts physical health National Institute of Mental Health.
Respiratory Conditions:
- Chronic respiratory diseases such as asthma and COPD are increasingly common, often exacerbated by environmental factors National Institute of Mental Health.
Musculoskeletal Disorders:
- Conditions such as arthritis and lower back pain are prevalent, affecting mobility and quality of life for many Americans National Institute of Mental Health.

In recent years, the prevalence of mental health issues among children and adolescents in the U.S. has become increasingly concerning. Here’s an overview of the current landscape based on recent statistics:

Prevalence of Mental Health Conditions:
- Approximately 1 in 5 children (19%) aged 3-17 years has a diagnosed mental, emotional, or behavioral disorder CDCNAMI.
- Mental health issues, including anxiety and depression, are particularly prominent, with anxiety disorders affecting 9.4% and major depressive episodes affecting 7.8% of this age groupPediatricsAmerican Psychological Association.
- Developmental Disorders: Conditions such as ADHD and autism spectrum disorder are becoming more commonly diagnosed. Approximately 9.4% of children aged 2-17 have been diagnosed with ADHD, while around 1 in 36 children are diagnosed with autism HHS.gov CDC.
Suicidal Thoughts and Behaviors:
- In 2023, 29% of high school students reported experiencing persistent feelings of sadness or hopelessness, and 14% reported seriously considering suicide CDCPediatrics.
- Among LGBTQ+ youth, rates of suicidal ideation are alarmingly high, with 20% having attempted suicide CDCAmerican Psychological Association.
Impact of Socioeconomic Factors:
- Factors such as food insecurity, housing instability, and exposure to community violence contribute significantly to mental health challenges PediatricsAmerican Psychological Association. Structural racism also plays a critical role, particularly affecting Indigenous and Black children, who face higher rates of mental health issues and trauma Pediatrics.
Access to Treatment:
- Despite the high prevalence of mental health conditions, many children lack access to necessary care. For instance, 50.6% of youth aged 6-17 with mental health disorders received treatmentNAMI. There are significant disparities based on socioeconomic status and race PediatricsAmerican Psychological Association.
Improvements and Challenges:
- Some improvements have been noted recently, such as a decrease in persistent sadness among students overall, but increases in experiences of bullying and school safety concerns have been observed CDC. The ongoing challenges underscore the need for more comprehensive support systems in schools and communities PediatricsNAMI.

Physical Ailments

Obesity: Childhood obesity is a significant concern, affecting approximately 19.7% of children aged 2 to 19 years as of 2020. This prevalence is higher among Hispanic (26.2%) and Black (24.8%) children compared to their White (16.6%) and Asian (9.0%) counterparts CDC. The annual medical costs related to obesity for U.S. children is estimated to be $1.3 billion CDC.
Asthma: Approximately 7.5% of children in the U.S. have asthma, making it one of the most common chronic respiratory diseases. Asthma rates have been shown to vary with socioeconomic status, with children from lower-income families more likely to be affected CDC.
Allergies: Allergic conditions, including food allergies and allergic rhinitis (hay fever), are prevalent among children. It’s estimated that 8% of children have food allergies, with increases seen in recent years CDC.
Diabetes: The prevalence of diagnosed diabetes (both Type 1 and Type 2) among children is around 1.5%. There has been a notable increase in Type 2 diabetes, attributed to rising obesity rates CDC.
Sleep Disorders: Conditions such as sleep apnea affect an estimated 2% to 5% of children, often linked to obesity and resulting in various physical and mental health issues CDC.
Vision and Hearing Impairments: Around 5% of children have some form of visual impairment, while 1.4% experience hearing loss CDC.
Injuries: Unintentional injuries remain a leading cause of morbidity among children, with thousands of emergency department visits annually related to accidents CDC.

Conclusion

The combined rise in mental health issues and chronic physical conditions points to a pressing health crisis in the U.S. The COVID-19 pandemic has exacerbated these challenges, leading to increased stress, anxiety, and social isolation, which further complicate access to care and treatment

Mental Health America. It’s crucial for healthcare systems and policymakers to address these issues, focusing on improving access to mental health resources and integrating physical health strategies to support overall well-being.

Please contact me if you, your business, organization, or group might be interested in hosting me to speak on a wide range of topics related to better health, fitness, and well-being.

I also have hundreds of FREE education video classes, lectures, and seminars available on my YouTube channel at:

https://www.youtube.com/c/MindandBodyExercises

Many of my publications can be found on Amazon at:

http://www.Amazon.com/author/jimmoltzan

My holistic health blog is available at:

https://mindandbodyexercises.wordpress.com/

http://www.MindAndBodyExercises.com

Mind and Body Exercises on Google: https://posts.gle/aD47Qo

Jim Moltzan

Seasonal Affective Disorder (SAD)

Sat, 26 Oct 2024 05:00:00 GMT

What is Seasonal Affective Disorder?

Seasonal affection disorder (SAD) is defined as a subtype of depression, where an individual experiences chronic major depression that follows a seasonal pattern. SAD most often occurs during the winter months. The exact cause of SAD is unknown but is thought to probably manifest from hormone and neurotransmitter dysfunction affecting the nervous and psychic-emotional systems of the human body (Piotrowski, 2022).

Theories of What Causes SAD

Research points towards the winter form of SAD, involving the hormone melatonin, which is a substance secreted by the brain’s pineal gland. Melatonin affects mood and energy levels as well as helps to regulate sleep-wake cycles. Studies reflect too much, or prolonger secretion of melatonin may promote SAD (Ettinger, 2018).

Melatonin as well as serotonin systems are influenced by the earth’s daily dark-light cycle also known as photoperiodism. SAD can thereby be related to seasonal disturbances in the earth’s dark-light cycle and its relative effect on individuals (Ettinger, 2018).

Key Symptoms of SAD

Seasonal patterns of experiencing of a depressed mood that may include feelings of sadness, emptiness, or tearfulness
A lack of interest or pleasure in most activities for most of the day
Significant loss or gain of bodyweight
Insomnia (inability to sleep) or hypersomnia (excessive sleep)
Psychomotor agitation or psychomotor retardation
Loss of energy (fatigue)
Feelings of worthlessness or inappropriate guilt
Diminished ability to think or concentrate
Recurrent thoughts of death or suicide ideation (Piotrowski, 2022)

Who Suffers From SAD?

Research shows that people living in northern climates are more likely to be affected by SAD than people living at other latitudes.
Most persons who will experience this problem will be in their twenties and thirties.
Individuals typically experience depression as the amount of daylight decreases with the advancing of the winter season.
Women are two to four times more likely than men to develop SAD.
Rates for newly diagnosed with SAD tend to decrease during the fifties and decrease dramatically after age sixty-five (Piotrowski, 2022).
SAD affects 0.5 to 3 percent of individuals in the general population. It affects 10-20% of people with major depressive disorder and about 25% of those with bipolar disorder (Seasonal Affective Disorder: MedlinePlus Genetics, n.d.)

Treatment Options

Phototherapy or light therapy is the dominant treatment for those affected by this disorder. Exposure to light can be difficult for some people as each may have unique circumstances in relation to their environment, schedules and careers which may help to limit access to light (Piotrowski, 2022).

Phototherapy involves sitting in front of a specific type of therapeutic light source for anywhere from thirty to ninety minutes. This treatment is usually done in the morning each day. Serotoninergic antidepressant medication is sometimes used along with phototherapy (Piotrowski, 2022).

Cognitive behavioral therapy is another type of treatment where thought patterns are modified to manage SAD. There are also light visors having a light source built into the brim that can help those with this disorder (Piotrowski, 2022).

References:

Biard,G. (2008), CC BY-SA 3.0, https://commons.wikimedia.org/w/index.php?curid=10095047

Ettinger, R. H. (2018). Psychology: The Science of Behavior (6th ed.). BVT Publishing.

Francis, G. (2019), http://www.PacificProDigital.com, CC BY-SA 4.0, https://commons.wikimedia.org/w/index.php?curid=81371623

Piotrowski, N. A. . P. D., & Prerost, F. J. . P. D. (2022). Seasonal affective disorder. Magill’s Medical Guide (Online Edition).

Seasonal affective disorder: MedlinePlus Genetics. (n.d.). https://medlineplus.gov/genetics/condition/seasonal-affective-disorder/

Please contact me if you, your business, organization, or group, might be interested in hosting me to speak on a wide spectrum of topics relative to better health, fitness, and well-being.

I also have hundreds of FREE education video classes, lectures, and seminars available on my YouTube channel at:

https://www.youtube.com/c/MindandBodyExercises

Many of my publications can be found on Amazon at:

http://www.Amazon.com/author/jimmoltzan

My holistic health blog is available at:

https://mindandbodyexercises.wordpress.com/

http://www.MindAndBodyExercises.com

Mind and Body Exercises on Google: https://posts.gle/aD47Qo

Jim Moltzan

407-234-0119

Perspectives on Managing Stress

Wed, 23 Oct 2024 05:00:00 GMT

Johann Wolfgang von Goethe (1749-1832), the German author of Faust and other literary works, once wrote:

“Things which matter most must never be at the mercy of things which matter least.”

We need to have our priorities in proper order for our own individual goals and responsibilities. It is easy to become caught up in trivial issues that have no real impact on the more important issues that may actually affect our health and well-being. My understanding of stress is an excess of focused attention to a particular issue that may become a detriment to one’s health and well-being of their mind, body, or spiritual awareness. This extra attention can make its way into our thoughts through our senses of sight, hearing, touch, smell, and taste. As our sensory organs receive potential negative input, and relay signals to the brain, our nervous system will make adjustments to the various organ systems and chemistry of the blood throughout our bodies. Stress hormones affect the organs and overall health of the individual leading us back to a potential vicious circle of our health affecting our thoughts and emotions and causing more stress back throughout the body.

Some stress is actually needed for us to be able to manage the ups and downs we encounter in daily life. I have come to understand that everyone manages stress with their own unique skill set of coping mechanisms and available resources. What is quite stressful for one person may be a minor inconvenience for others. Similarly, when someone experiences some type of traumatic event, they may later experience post-traumatic stress disorder (PTSD), whereas another individual with different coping skills may come to experience post-traumatic growth (PTG). PTG is the term for what may happen when a person who struggles psychologically from trauma and adversity, may come to experience positive, transformative changes in their behavior and mindset (Collier, 2016). Either way, I think that most people try not to be stressed or traumatized, but when they do experience either, there is a wide variety of self-regulation skills that one can access. I have been introduced to various theories such as self-efficacy theory (SET) and self-determination theory (SDT) where individuals can be active participants in how they manage their own thoughts, emotions, and relative actions (Simons-Morton & Lodyga, 2021).

I think everyone has stress on some level in their daily lives. However, I have been fortunate to figure out at an early age that the most important things in my life is my mind, body and spiritual awareness. Once I learned that this is a universal truth that is hard to debate, I realized that everything is connected to the balance and well-being of our physical body, our mental understanding, and an awareness of a higher power along with a sense of purpose or life direction. With the prior being said, I still do experience the daily mundane stresses of tasks, work-related circumstances, interactions with people, studying for this course and a host of other issues many others deal with also. However, I realize that I am the one controlling my thoughts, emotions, and actions, and consequently, I determine how much or how little stress I allow to manifest in my life.

I am currently managing my stress by monitoring my diet and appropriate nutrition, exercising consistently by practicing of sitting, standing, and moving meditation methods like tai chi, qigong, and other martial arts, as well as some resistance/weight training, and cardiovascular exercises, while trying to get about 7-8 hours of sleep. I have studied and practiced many sleep methods/behaviors and their relationship with exercise, meditation, and other mind/body practices. What we do or don’t do during our waking hours can determine the quality of our sleep at night. Conversely, how well we sleep, and duration can affect the quality of our waking hours also. Practicing stress relieving exercises and behaviors during the day such as yoga, mindful breathing, meditation, tai chi, (A Prescription for Tai Chi? A UCLA Researcher Works to Position This Ancient Mind-body Practice Into Mainstream Medicine Nationwide. – Document – Gale General OneFile, 2024) and many other physical exercise methods, can help the mind and body to better process information and rejuvenate during the sleep stages. Mental output and activity often become stressful when we try to work, manage family duties, solve finances, and manage hundreds of other daily tasks. A good night’s rest is most often earned by what we eat, what we think, and what types of physical activity/exercise we practice throughout the day. This is what I have learned and experienced from my own anecdotal experiences.

References:

Collier, L. (2016). Growth after trauma. https://www.apa.org. https://www.apa.org/monitor/2016/11/growth-trauma

Simons-Morton, Bruce; Lodyga, Marc. (2021) Behavior Theory in Public Health Practice and Research. Jones & Bartlett Learning. Kindle Edition.

A Prescription for Tai Chi? A UCLA researcher works to position this ancient mind-body practice into mainstream medicine nationwide. (2024, March). Healthy Years, 21(3), 1+. https://link.gale.com/apps/doc/A783577598/ITOF?u=vol_vsc&sid=bookmark-ITOF&xid=07847cf8

Please contact me if you, your business, organization, or group might be interested in hosting me to speak on a wide range of topics related to better health, fitness, and well-being.

I also have hundreds of FREE education video classes, lectures, and seminars available on my YouTube channel at:

https://www.youtube.com/c/MindandBodyExercises

Many of my publications can be found on Amazon at:

http://www.Amazon.com/author/jimmoltzan

My holistic health blog is available at:

https://mindandbodyexercises.wordpress.com/

http://www.MindAndBodyExercises.com

Mind and Body Exercises on Google: https://posts.gle/aD47Qo

Jim Moltzan

407-234-0119

Evolutionary Psychology in Modern Life: Health, Behavior, and Society

Sat, 19 Oct 2024 05:00:00 GMT

The evolution of human behavior has affected diseases and medical conditions or morbidities such as psychiatric and psychological conditions. Some of these conditions have become acceptable as consequences of not only genetics but effects from the environment such as climate, culture, nutrition, healthcare, etc. Herein lies the discussion of nature versus nurture. A major component in human evolution is the social environment and our ability to adjust or modify it to suit our needs. This ability to make changes allows for the potential mismatch between evolved phenotypes and the current surroundings that we exist and live within, possibly leading to psychological disorders (Gluckman et al., 2016).

Subjection to unfortunate and early social environments such as childhood neglect or abuse, has been linked to increased hypothalamic-pituitary-adrenal (HPA) responses to stress where there is a greater risk of suffering from depression later in life, especially if exposed to other stressful occasions. Increased vulnerability to environmental stressors can be seen as an evolved trait, where stressful environments guide development toward outcomes that are adaptive to stressful conditions as mechanisms affecting physiological functions (Gluckman et al., 2016).

Higher risk-taking or immature behavior is thought to be connected to the lack of prefrontal cortex development, which has been known to affect judgment, planning, impulse control, and decision-making portions of the human brain. Usually, this part of the brain and consequential mental development is not fully mature until about 25 years of age. There is evidence of young males experiencing puberty at an earlier age, where they are biologically mature while simultaneously being psychologically immature (Gluckman et al., 2016). I think that this might be leading to them being much more prone to having suicidal tendencies than those experiencing puberty later. This example appears to demonstrate how a mismatch can affect other adolescent issues such as risky behaviors, drug use and abuse, rebelling, and depression at an early age (Gluckman et al., 2016).

Evolution and Medicine: A Holistic Approach

Evolutionary principles can be applied to medical practice and public health. By exploring an evolutionary perspective, the focus can be steered towards clinical medicine and public health. Evolutionary explanations can encourage differing perspectives of basic, clinical, and public health analysis. Evolutionary interpretations seem to seek the “why” a clinical problem has come about rather than the mechanistic approach of “how” some ailments surface.

Medical conditions might be better understood when a more encompassing or holistic approach looks at a patient’s social background including personal, family, and medical history, a patient’s lineage, human biological and cultural evolution, as well as the broader biological evolution. Examples in this chapter relayed how multiple components are responsible for influencing the risk of acquiring disease and illness. Influenza is often seen as a respiratory viral infection with various levels of severity. Influenza has a relationship with animals where there is a rapid evolution of viruses while we try to maintain effective vaccines. The genomic sequence and evolution of the influenza virus is constantly being evaluated in order to develop vaccines and/or other prophylactic public health strategies. These measures tap into evolutionary principles. Evolutionary science is the main uniting principle within all biology (Gluckman et al., 2016)

Evolutionary Psychology and Consumer Behavior

Author Gad Saad writes about how Darwinian concepts of evolution affect us as consumers in his article of “Applying Evolutionary Psychology in Understanding the Darwinian Roots of Consumption Phenomena”. Humans as a species as well as consumers, embrace various behaviors that are linked to many key Darwinian modules of evolution such as variation, selection, and adaptation. These concepts are found to be consistently reoccurring within expressions of popular culture such as in music, television, and movies. Some of our consumption rituals have roots in our Darwinian heritage, but where consumers are not necessarily consciously aware of the resulting cause or etiology of their behaviors. Most people do not think about our biological heritage when we our buying goods or services (Saad. 2006).

Many of Saad’s examples were relative to reproductive fitness and how specific aspects of selection such as hair color, eye color and height could affect courtship rituals such as dating and gift-giving. Other factors brought up were how females might be more concerned with their physical appearance and pursuing products or services (cosmetics and cosmetic surgery) that would hopefully attract males with more resources that would help perpetuate the success of future offspring. Males were thought to pursue products that allude to their material resources by displaying expensive vehicles (Saad, 2006). I find it interesting how some of these aspects might be viewed today as stereotyping or sexist, however, have some relevance in actual science and research.

Jealousy Through an Evolutionary Lens

“Sex Differences in Jealousy: Evolution, Physiology, and Psychology” an article written by Buss, Larsen, Westen, and Semmelroth, 1992 reports on a hypothesis where situations that initiate emotions of jealousy, may physiologically and psychologically be different for men and women. This issue might have evolved over time due to the different adaptive problems humans experience during mating rituals. Three studies were conducted with participants being undergraduate students, presumably from the University of Michigan and being mostly equally divided between male and female. The study asked questions of what would be more distressing regarding both sexual and emotional infidelity. The results of the studies support that jealousy was activated when questions of this context were discussed with the participants while being connected to a polygraph to monitor skin response, heart rate, and signal strength. The studies would find that these two types of infidelity would have differing results between men and women. Men were more distressed than women while thinking that their partner was having a sexual relationship with another partner, than if the relationship was emotional. Women appeared to be more disturbed by the emotional infidelity of their partner being committed or emotionally attached to a different partner (Buss et al., 1992).

Evolutionary psychological concepts that may be relative to this issue of jealousy and infidelity, are that female commitment jealousy and male sexual jealousy will be greater in cultures where males invest heavily in the upbringing of their children. Also male sexual jealousy will decline as the age of the male’s partner increases due to the female reproductive fitness also declining (Buss et al., 1992). I think that these studies can be seen as limited or somewhat biased in that the participants were of a single age group (college age) and culture (American Midwest). Other age groups or persons from other parts of the country or the world might yield different results.

Art and Evolutionary Psychology

There is an increased curiosity in evolutionary psychology and how it affects our inherited nature within contemporary life, or so Richard Hickman’s 2016 “Reflections on Art Making and Evolutionary Psychology” states. This leads to the question of if all human beings possess an innate capacity and desire for making and appreciating art? Does denial of this capacity lead one to an unrealized and unhealthy life? He goes onto remember that as a young art teacher, a colleague commented that “you can’t teach art; you’re either born with it or not.” Maybe having the ability to know, see or make art is highly subjective on defining what art actually is to one person and not to another. Does art reflect skill, expression, and organization or other universal signatures, for everyone defining what their version of art entails?

Hickman goes on to submit the concept of humans in years past, having to rely on their knowledge of plants and their relative health to ensure survival, in essence, a form of art in detecting fresh-looking plants over diseased or spoiled fruits and vegetables perhaps. He goes on to state individuals are not born as an artist or with specific art-related talents but rather that we are born with a potential for a sense of creativity to adapt our environment and accessories to our needs and desires (Hickman, 2016).

Conclusion

From an evolutionary perspective, I think that many artistic developments have come about due to evolutionary adaptation relative to our preferences and dislikes of foods, music, cinema, and other entertainment or traditions. As I have studied anatomy and physiology, I have come to understand that most functions and responses of the human body, basically come down to chemistry. As I have just seen the tip of the iceberg with this course’s topics, I think that almost everything in our bodies, our behaviors, and beliefs, all within our environment and the universe as a whole, comes down to evolution. I have been exposed to how evolution has affected many human health issues such as pregnancy, nutrition, disease, and heredity. I have also become more aware of how the behaviors of humans as well as other species are affected by evolution principles. Also, evolutionary environmental changes in climate, weather, and other geographical issues have come to play a part in how other interconnected components are all affected. In sum, evolutionary psychology offers a compelling framework for understanding human behavior, from health and disease to consumer choices and social dynamics. The studies and theories discussed in this essay demonstrate how evolutionary principles continue to shape modern life, influencing everything from public health strategies to interpersonal relationships. By exploring human behavior through an evolutionary lens, we gain a deeper appreciation for how our biology, culture, and environment are interconnected. As our understanding of evolutionary science continues to evolve, so too will our insights into the human condition.

References

Buss, D. M., Larsen, R. J., Westen, D., & Semmelroth, J. (1992). Sex Differences in Jealousy: Evolution, Physiology, and Psychology. Psychological Science, 3(4), 251–255. http://www.jstor.org/stable/40062797

Gluckman, Peter; Beedle, Alan; Buklijas, Tatjana; Low, Felicia; Hanson, Mark. (2016) Principles of Evolutionary Medicine (p. 261-284). OUP Oxford. Kindle Edition.

Gluckman, Peter; Beedle, Alan; Buklijas, Tatjana; Low, Felicia; Hanson, Mark. (2016) Principles of Evolutionary Medicine (pp. 324-325). OUP Oxford. Kindle Edition.

Richard Hickman. (2016). Reflections on Art Making and Evolutionary Psychology. The Journal of Aesthetic Education, 50(3), 1–12. https://doi.org/10.5406/jaesteduc.50.3.0001 Saad, G. (2006). Applying Evolutionary Psychology in Understanding the Darwinian Roots of Consumption Phenomena. Managerial and Decision Economics, 27(2/3), 189–201. http://www.jstor.org/stable/25151431

Please contact me if you, your business, organization, or group might be interested in hosting me to speak on a wide range of topics related to better health, fitness, and well-being.

I also have hundreds of FREE education video classes, lectures, and seminars available on my YouTube channel at:

https://www.youtube.com/c/MindandBodyExercises

Many of my publications can be found on Amazon at:

http://www.Amazon.com/author/jimmoltzan

My holistic health blog is available at:

https://mindandbodyexercises.wordpress.com/

http://www.MindAndBodyExercises.com

Mind and Body Exercises on Google: https://posts.gle/aD47Qo

Jim Moltzan

How Career and Income Define Respect in American Society

Wed, 16 Oct 2024 05:00:00 GMT

“What do you do for a living?” Isn’t this a typical icebreaker that many Americans use when first meeting someone? For many, this question can carry hidden judgments about education. income and social status. Are you a soldier, a doctor, a lawyer, a judge, a firefighter, a teacher, a law enforcement officer, an athlete, or a celebrity deserving more respect than others due to your level of contributions to society? Or a janitor, garbage collector, starving but aspiring artist, stay-at-home parent, and other professions or callings that maybe don’t garner much respect? Does the retired general or surgeon still expect others to jump to their requests, once they are no longer “in service?” I used to command… I used to manage…

Historically, career choice has often defined an individual’s identity, leading to feelings of invisibility or inadequacy when career titles are lost, changed, or unachieved. This pressure is magnified by America’s long-standing tendency to measure respect towards another based on their socioeconomic status. Psychologist Carl Jung proposed decades ago the concept of personas, which helps to shed light on this behavior. Jung theorized that personas are a type of social mask we wear in society to fulfill various roles that align with expectations for a particular social environment. In the context of the workplace, one’s professional roles become personas that they inhabit. When at home or in other social circles, one’s persona may change to fit the situation, circumstances and environment. The manager at work may also be the caring, understanding but disciplined parent at home. Likewise, the firefighter might also be a great cook or confident to others in need. When people ask, “What do you do?” they’re often asking about the persona or mask you wear in society, expecting a concise answer that reflects status or identity. However, for those in transition such as laid-off workers, retirees, or stay-at-home parents, answering this question can become challenging as their personas shift, blur or dissolve. These individuals may struggle to accept their current selves with their former, socially validated personas, which can lead to psychological issues, such as identity crises and feelings of inadequacy. due to feeling “unmoored” or disconnected from a former identity.

This career-centric perspective, sometimes referred to as “workism,” is deep-seated in American culture. It may have roots in the Protestant work ethic, which values hard or complex work as a measure of morality and worth. The result is a societal obsession with careers that often substitute family, community, and religion as the primary marker of value. In the US, socioeconomic status is quite often related to job titles and income, meaning that the “What do you do?” question also functions as a shortcut for determining respect and the perceived value of a person. This respect, or lack thereof, can create social friction, where those without distinguished titles feel slighted.

To reduce the unhealthy dependence on a career path as identity, experts suggest reframing the question or focusing on aspects of life outside and beyond one’s career. Jung’s approach would encourage developing a deeper understanding of one’s self beyond the persona, encouraging individuals to explore other aspects of their identities that are not dependent on professional success and/or recognition. Questions like, “What do you enjoy?” or “What are you passionate about?” may spark more meaningful conversations about who a person is, without linking the value of their character to their economic or social standing.

The American perspective on work and its complex culture has been slowly evolving. Younger generations are adopting a more open, less judgmental approach to non-traditional career paths. However, the stigma of defining oneself by a job title still lingers, leading to challenges in self-worth, especially when careers are in flux, disrupted, or ended for various reasons. As people move beyond “work enmeshment”— an unhealthy co-dependence on career identity — and begin to separate their self-value from their professional personas, they can cultivate new ways to contribute and find purpose. This might involve creative endeavors, personal growth, volunteering, or other areas of interest.

One valuable lesson I learned years ago from martial arts training is that “one must learn before they can earn,” along with the reminder that “happiness comes from within, not from mere recognition from others.”

Please contact me if you, your business, organization, or group might be interested in hosting me to speak on a wide range of topics related to better health, fitness, and well-being.

I also have hundreds of FREE education video classes, lectures, and seminars available on my YouTube channel at:

https://www.youtube.com/c/MindandBodyExercises

Many of my publications can be found on Amazon at:

http://www.Amazon.com/author/jimmoltzan

My holistic health blog is available at:

https://mindandbodyexercises.wordpress.com/

http://www.MindAndBodyExercises.com

Mind and Body Exercises on Google: https://posts.gle/aD47Qo

Jim Moltzan

407-234-0119

The Nature of Well-being: Insights and Biases in Recent Studies

Sat, 12 Oct 2024 05:00:00 GMT

I think that legitimate research studies can help support a particular perspective. However, we can often find studies that support our own beliefs, viewpoints, and agendas.

Recently I read an article titled Spending Time In Nature Is Good for You. New Research Explains Why, published at Healthline.com by Chantelle Pattemore, reports why spending time in nature is beneficial to our mental and physical well-being and specifically why (Pattemore, 2022).

This article was based on another article reporting new research coming from the University of Tokyo, where researchers found at least 10 new mechanisms that can positively affect mental and physical health (Huynh et al., 2022). These would include satisfactive, formative cohesive, and transcendent. Satisfactive would be a feeling that one’s needs and expectations are satisfied by way of interactions with nature. Formative would be where following interactions with nature, factors of attitude, behaviors, mood, and values change either instantly or over a short duration of time. Cohesive is the growth of significant human relationships through activities engaging with nature. Transcendent refers to obtaining spiritual or religious benefits after interacting with nature (Pattemore, 2022). This particular article references the observational research having come from a systematic review and analysis of 301 relevant peer-reviewed pieces of literature from 62 different countries. Most of the studies included and focused on local communities, followed by tourists, indigenous communities, farmers, fishers, and business owners (Huynh et al., 2022).

I feel that there definitely was the potential for research bias as the studies that were reviewed were mostly from Europe, Asia, and North America. Obviously, there are other regions of the world where people not only live near or within nature but may more or less embrace doing so depending upon many variables. Studies from Europe comprised 42.1% of articles, Asia comprised 21.7% of articles and North America comprised 18.5% of articles reviewed. Central and South America offered 6.5% of articles, Africa had 5.8% of articles, and Oceania had 5.4% of articles reviewed. Additionally, the studies focused on various locations of particular cultural ecosystem services (CESs) within each country. CESs are also referred to as the non-material or “intangible contributions” to well-being that nature provides. The reviewed studies focused on CESs from urban and semiurban ecosystems (26.2% of articles), forests and woodlands (20.2% of articles), inland water (12.5% of articles), and coastal areas (8.9% of articles) (Huynh et al., 2022).

I think that if the majority of the studies reviewed came from regions that are directly located near nature, such as coastal areas, mountainous areas, locations near some type of body of water, wooded areas, and others, people will probably have reasons why they think they receive benefits from the nature available in these types of areas. Conversely, I think that if the studies reviewed came from people dwelling happily within city buildings, separate from plant life or areas with less access to nature, they might be more inclined to report that they are not as concerned with access to nature. For this reason, I think this article might be considered as reviewing a captive audience knowing that people living close to nature are going to report positively about the benefits of doing so.

I do feel that this article has merit overall based on the reviewed data, but I actually find myself biased in favor of the results. I have lived within areas where I had much, as well as little easy access to nature and therefore have the benefit of being able to draw a comparison for myself as to what is better for my health and well-being. Another individual may find that living in a mostly concrete and metal environment, that offers them income and other resources, that may contribute to their own peace and satisfaction, is better for their own health and well-being. In conclusion, while I think that legitimate research studies can help support our own beliefs, viewpoints, and agendas particular perspective, there are often just as many studies that support contradictory viewpoints.

References:

Pattemore, C. (2022, August 5). Spending Time In Nature Is Good for You. New Research Explains Why. Healthline. Retrieved September 10, 2022, from https://www.healthline.com/health-news/spending-time-in-nature-is-good-for-you-new-research-explains-why

Huynh, L. T. M., Gasparatos, A., Su, J., Dam Lam, R., Grant, E. I., & Fukushi, K. (2022, August 5). Linking the nonmaterial dimensions of human-nature relations and human well-being through cultural ecosystem services. Science Advances, 8(31). https://doi.org/10.1126/sciadv.abn8042

Please contact me if you, your business, organization, or group, might be interested in hosting me to speak on a wide spectrum of topics relative to better health, fitness, and well-being.

I also have hundreds of FREE education video classes, lectures, and seminars available on my YouTube channel at:

https://www.youtube.com/c/MindandBodyExercises

Many of my publications can be found on Amazon at:

http://www.Amazon.com/author/jimmoltzan

My holistic health blog is available at:

https://mindandbodyexercises.wordpress.com/

http://www.MindAndBodyExercises.com

Mind and Body Exercises on Google: https://posts.gle/aD47Qo

Jim Moltzan

407-234-0119

Prolonged Sitting is the “New Smoking”

Wed, 09 Oct 2024 05:00:00 GMT

View my recent discussion on the detrimental effects of prolonged sitting. I detail the health risks associated with prolonged sitting, such as heart disease, diabetes, and cancer. I also talked about the importance of finding activities that you enjoy and that will help you to stay active.

Health risks associated with prolonged sitting:

Heart disease: Prolonged sitting can lead to several cardiovascular problems, including high blood pressure, high cholesterol, and heart disease.
Diabetes: Prolonged sitting can increase your risk of developing type 2 diabetes.
Cancer: Prolonged sitting has been linked to an increased risk of several types of cancer, including colon cancer and breast cancer.
Prolonged sitting can also lead to several other health problems, such as obesity, back pain, and depression.

I suggest several activities, such as walking, biking, swimming, tai chi, qigong, and yoga. I also emphasize the importance of finding activities that are appropriate for your fitness level and that you can do regularly.

Finally, I offered some tips on how to reduce the amount of time you spend sitting. These tips include getting up and moving around every 30 minutes, taking the stairs instead of the elevator, and using a standing desk.

Please contact me if you, your business, organization, or group, might be interested in hosting me to speak on a wide spectrum of topics relative to better health, fitness, and well-being.

I also have hundreds of FREE education video classes, lectures, and seminars available on my YouTube channel at:

https://www.youtube.com/c/MindandBodyExercises

Many of my publications can be found on Amazon at:

www.Amazon.com/author/jimmoltzan

My holistic health blog is available at:

https://mindandbodyexercises.wordpress.com/

www.MindAndBodyExercises.com

Mind and Body Exercises on Google: https://posts.gle/aD47Qo

Jim Moltzan

Balancing Mind, Body & Spirit Awareness – a graphical presentation

Sat, 05 Oct 2024 05:00:00 GMT

This is a graphical summary of my recent public discussion emphasizing the interconnectedness of physical, mental, and spiritual health in maintaining balance. A large portion of my discussion touched upon vestibular balance and how to prevent falls not just by cleaning up your walkways, but by increasing one’s ability to manage their center of gravity, increase leg strength, improving range of motion and the need to become more self-aware of one’s attention, one’s physical body as well as surrounding envirnment.

The role of knowledge, intelligence, and cognitive processes in balance.

The connection between beliefs, morals, values, and spiritual awareness.

The impact of mental health and emotional well-being on balance.

The concept of “deep roots” and their connection to physical balance.

The influence of diet, medications, and lifestyle choices on balance.

The potential negative effects of recreational drug use.

The importance of environmental factors and injury prevention.

The relationship between the feet and overall health, including the concept of “death begins in the big toe.”

The importance of sleep hygiene and quality sleep for overall health.

The use of technology, such as LED lights, and its potential impact on sleep and well-being.

The role of the feet in overall balance and stability.

The impact of injuries and falls on balance, particularly the “fracture cascade.”

The importance of maintaining physical fitness and strength for balance.

Engaging in regular physical activity, such as tai chi or yoga.

Improving posture and body alignment.

Being mindful of surroundings and potential hazards.

Practicing deep breathing exercises to regulate the nervous system.

Use “3 points of contact” when standing, sitting, climbing, hiking, etc. for a more stable structure.

Understand that the human body is very similar to a tree with roots (lower body), trunk (middle or core), and branches and leaves (arms and hands).

Become more self-aware that you have a purpose, a calling, bliss or “ikigai,” a Japanese term for a sense of purpose and meaning that can affect others beyond the self.

One has to put in the time and effort to achieve anything of value. One can be non-active, proactive, or reactive, depending upon their attitude, goals, and resources. Physical exercises to improve balance can consist of a combination of static, dynamic, and locomotive movements and methods.

Please contact me if you, your business, organization, or group, might be interested in hosting me to speak on a wide spectrum of topics relative to better health, fitness, and well-being.

I also have hundreds of FREE education video classes, lectures, and seminars available on my YouTube channel at:

https://www.youtube.com/c/MindandBodyExercises

Many of my publications can be found on Amazon at:

www.Amazon.com/author/jimmoltzan

My holistic health blog is available at:

https://mindandbodyexercises.wordpress.com/

www.MindAndBodyExercises.com

Mind and Body Exercises on Google: https://posts.gle/aD47Qo

Jim Moltzan

Petroleum is Essential to Making Many Pharmaceuticals

Wed, 02 Oct 2024 05:00:00 GMT

Americans love their vehicles and the independence they offer to go wherever and whenever they please. Americans also enjoy their use of pharmaceuticals with “a pill for every ill” mentality. Some people think that we should eliminate or reduce our dependence on both petroleum and pharmaceuticals, while others embrace the need for more. Ironically, petroleum-based chemical compounds are essential in the synthesis of many pharmaceuticals that milions of Americans rely upon for daily life. Many medicinal compounds are derived from petrochemicals, which are produced from the refining of crude oil and natural gas. Most of these chemicals are toxic and/or poisonous depending upon the concentration. As in many things, too much or too little can be dangerous. Even drinking too much water (water intoxication) or breathing too much oxygen (hyperventilation syndrome) can have detrimental side effects. So while many people may support reduction or even elimination of petroleum, ironically some people’s lives may actually depend upon the petroleum industries’ continued usage to produce pharmaceuticals.

Here are some examples of the most common petroleum-based chemical compounds and their usage in the synthesis of pharmaceuticals:

1. Benzene Derivatives

Benzene is a fundamental building block in the production of numerous pharmaceutical compounds.
- Uses: Benzene derivatives are used to produce analgesics, antihistamines, and other drugs. For example:
  - Aspirin (acetylsalicylic acid) production involves benzene derivatives as starting materials.
  - Phenylbutazone, a non-steroidal anti-inflammatory drug (NSAID), is derived from benzene.
- Intermediate Compounds:
  - Aniline: A benzene derivative used in the production of paracetamol (acetaminophen).
  - Phenol: Often used in the synthesis of antiseptics and disinfectants, phenol is also a precursor in the production of various pharmaceuticals.

2. Ethylene and Propylene Derivatives

Ethylene and propylene are the simplest alkenes and are derived from petroleum cracking.
- Uses: These compounds are used to create solvents, intermediates, and active pharmaceutical ingredients (APIs). For example:
  - Polyethylene glycol (PEG): Widely used as a solvent and stabilizer in pharmaceuticals.
  - Ethylene oxide: Used in the production of antibiotics, including azithromycin.
- Intermediate Compounds:
  - Ethylene glycol: Used in the synthesis of certain antibiotics and antifreeze proteins.
  - Propylene glycol: Used as a solvent in oral, injectable, and topical pharmaceutical formulations.

3. Toluene Derivatives

Toluene, like benzene, is an aromatic hydrocarbon derived from petroleum.
- Uses: Toluene derivatives are key in synthesizing a wide range of pharmaceuticals, including antiseptics, sedatives, and analgesics.
  - Synthesis of diazepam (Valium), a benzodiazepine used for anxiety and seizures, involves toluene-based intermediates.
- Intermediate Compounds:
  - Benzaldehyde: Used in the synthesis of sedatives and antipsychotics.
  - Benzoic acid: A precursor for numerous drugs, including antimicrobial agents and antifungals.

4. Xylene Derivatives

Xylene is an aromatic hydrocarbon derived from petroleum refining.
- Uses: Xylene is used in the manufacture of a variety of drugs, especially in the creation of pharmaceutical intermediates and solvents.
  - Phthalic anhydride, a derivative of xylene, is used in the production of certain plasticizers and pharmaceutical excipients.

5. Methanol

Methanol, often derived from methane, is a component of natural gas, and is a crucial feedstock in the pharmaceutical industry.
- Uses: Methanol is a precursor to formaldehyde, which is used in the synthesis of various antibiotics, vaccines, and vitamins.
  - Vitamin A and E production often require methanol as a solvent.
- Intermediate Compounds:
  - Formaldehyde: Used in vaccines and sterilization processes, as well as in the synthesis of many organic compounds.

6. Alkylating Agents

Ethylene oxide and propylene oxide, are both derived from petrochemical processes and are used as alkylating agents.
- Uses: These compounds are fundamental for creating certain antibiotics, chemotherapeutic agents, and other therapeutic drugs.
  - Cyclophosphamide and chlorambucil, both chemotherapy drugs, are synthesized using alkylating agents.

7. Isoprene Derivatives

Isoprene, a component of natural rubber, can be synthesized from petrochemical processes.
- Uses: Isoprene derivatives are used in the production of various drugs, including cardiovascular medications and biologics.
  - Digoxin, a drug used to treat heart conditions, requires isoprene-based chemistry.

8. Acetylene Derivatives

Acetylene, refined from petrochemicals, is used in the synthesis of various pharmaceuticals.
- Uses: Acetylene-based compounds are critical in creating anesthetics and certain antibiotics.
  - Local anesthetics such as lidocaine are produced from acetylene derivatives.

9. Petroleum-based Alcohols

Isopropanol (isopropyl alcohol) is a petroleum-derived solvent used extensively in the pharmaceutical industry as well as in the consumer market.
- Uses: It is used in drug formulations, as a sterilization agent, and as a solvent in the production of active ingredients.

10. Paraffins and Paraffin Derivatives

Paraffins (alkanes), derived from petroleum refining, are used in ointments, creams, and as bases in many topical pharmaceuticals.
- Uses: They serve as carriers for active ingredients and stabilizers in various medicinal formulations.

Conclusion

Petroleum-based chemical compounds, including benzene derivatives, toluene, xylene, ethylene, propylene, and various alcohols and solvents, are crucial in the synthesis, formulation, and production of many pharmaceuticals despite being toxic and poisonous chemicals. These compounds not only provide the raw materials needed for drug development but also enable the mass production of medications that are viewed by many as essential for modern healthcare. I provide this information so that people can hopefully be better informed as to what they are putting into their bodies. Whether these compounds and their potential risks may be argued as acceptible or detrimental is up to the individual to determine.

References:

Benzene Derivatives

Ghatak, S. (2019). Pharmaceutical Chemistry: Therapeutic Aspects of Biomacromolecules. This book covers benzene’s role as a key starting material in the synthesis of drugs like aspirin and acetaminophen.
Goldman, L., & Schafer, A. I. (2015). Goldman-Cecil Medicine (25th ed.). This reference discusses benzene derivatives in the context of analgesics, such as aspirin and phenylbutazone.

Ethylene and Propylene Derivatives

Miller, R. W., & Freund, H. A. (1999). “Ethylene and Propylene in Pharmaceutical Production.” Journal of Industrial Chemistry. This paper explores how ethylene and propylene are used in pharmaceutical solvents like polyethylene glycol.
The Merck Index: An Encyclopedia of Chemicals, Drugs, and Biologicals. The entry on polyethylene glycol and propylene glycol confirms their roles as solvents and excipients.

Toluene Derivatives

Clarke, E. C. W., & Amador, R. V. (2010). Introduction to Pharmaceutical Chemical Synthesis. This book highlights the role of toluene in synthesizing diazepam and other benzodiazepines.
Kirk-Othmer Encyclopedia of Chemical Technology. The entry on toluene discusses its use in producing pharmaceutical intermediates like benzoic acid and benzaldehyde.

Xylene Derivatives

Pavia, D. L., Lampman, G. M., & Kriz, G. S. (2015). Introduction to Organic Laboratory Techniques: A Microscale Approach. This book mentions xylene’s role in pharmaceutical chemistry, including phthalic anhydride’s use as an intermediate.
Morrison, R. T., & Boyd, R. N. (2011). Organic Chemistry. This textbook explores xylene derivatives used in pharmaceutical synthesis.

Methanol

Lichtenthaler, F. W. (2006). “Carbohydrates as Organic Raw Materials.” Carbohydrate Research. This article discusses the importance of methanol in pharmaceutical synthesis, especially for vitamin production.
Ansell, M. F. (2005). Comprehensive Organic Synthesis (Vol. 1)*. This text includes the role of methanol as a solvent and its derivation from petrochemical sources.

Alkylating Agents

Roberts, J. D., & Caserio, M. C. (1977). Basic Principles of Organic Chemistry. This foundational textbook discusses the use of ethylene oxide and propylene oxide as alkylating agents in chemotherapy drug production.
Weiss, R. B., & Harlow, G. J. (2000). Alkylating Agents in Cancer Treatment. This article focuses on how alkylating agents derived from petrochemicals are crucial for drugs like cyclophosphamide.

Isoprene Derivatives

Saito, S., & Ohyama, T. (1995). “Isoprene and Its Applications.” Advanced Materials Research. This article highlights the use of isoprene derivatives in cardiovascular drugs such as digoxin.
Kirk-Othmer Encyclopedia of Chemical Technology. The entry on isoprene explains its importance in the production of pharmaceuticals and biologics.

Acetylene Derivatives

Sundberg, R. J. (1996). Comprehensive Heterocyclic Chemistry III. This reference provides detailed information about acetylene’s use in producing local anesthetics like lidocaine.
Hoch, F. L. (2003). “Acetylene Chemistry: Synthesis and Applications.” Journal of Chemical Education. This paper explains how acetylene derivatives are employed in synthesizing anesthetics.

Petroleum-based Alcohols

Knox, S. (2011). Solvents and Cosolvents in Pharmaceutical Applications. This book covers the role of isopropyl alcohol as a solvent and sterilization agent in pharmaceutical production.
Dunn, W. (2005). Handbook of Solvents in Pharmaceutical Chemistry. This text includes isopropanol and its derivation from petrochemical sources for drug formulation.

Paraffins and Paraffin Derivatives

Gennaro, A. R. (2000). Remington: The Science and Practice of Pharmacy (20th ed.). This reference discusses the use of paraffins in topical formulations and as carriers for active ingredients.
Kirk-Othmer Encyclopedia of Chemical Technology. The section on paraffins details their role in pharmaceutical ointments and creams.

Please contact me if you, your business, organization, or group, might be interested in hosting me to speak on a wide spectrum of topics relative to better health, fitness, and well-being.

I also have hundreds of FREE education video classes, lectures, and seminars available on my YouTube channel at:

https://www.youtube.com/c/MindandBodyExercises

Many of my publications can be found on Amazon at:

http://www.Amazon.com/author/jimmoltzan

My holistic health blog is available at:

https://mindandbodyexercises.wordpress.com/

http://www.MindAndBodyExercises.com

Mind and Body Exercises on Google: https://posts.gle/aD47Qo

Jim Moltzan

407-234-0119

The Complex Dependency on Petroleum in America and the Start of the Anthropocene

Sat, 28 Sep 2024 05:00:00 GMT

The Anthropocene is a term for a geological epoch following the Holocene, dating from the starting point of significant human impact on Earth up to the present day. Some people may see this as having begun with the colonization of the Americas around 1610 or with the years of the Industrial Revolution around 1760-1840. The 1940s and 1950s brought the “Great Acceleration” with major technological advances with nuclear weapons and the use of petroleum products.

Do you have a smartphone, iPad, computer, or other electronic devices?

Wear apparel like clothes and shoes that are made of polyester, nylon, or spandex?

Enjoy driving on paved roads?

Use cosmetics, eyeglasses, pharmaceuticals?

Live with the convenience of plastic products and packaging of items from the grocery store?

Use electricity, plumbing, and air conditioning in your car, home, or office?

How many of the former are you willing to give up to reduce the impact on the environment?

In recent years, there has been an increased interest among Americans to reduce the use of petroleum-based products. A desire to minimize climate change and other environmental concerns has driven this shift. Many concerned citizens, activists, and politicians, advocate for reducing the nation’s dependence on petroleum, looking for a future where alternative sources of energy may replace fossil fuels. While this goal is commendable, it often ignores the deeply embedded role that petroleum and its based products play in almost every aspect of daily life. Way beyond fueling combustion vehicles and equipment of many types, petroleum is fundamental to the production of countless products that Americans and the rest of the world use daily. Consequently, reducing petroleum use is more complex than it appears, and to ignore this reality may be, in many ways, delusional.

One of the most commonly seen and experienced uses of petroleum is in transportation. Gasoline and diesel power are still the majority of vehicles on the road despite the rise of electric cars and hybrid vehicles. Gas combustion engines remain the primary method of transportation for most Americans. The infrastructure supporting these gas vehicles is also dependent upon petroleum. Roads are paved with asphalt, which is a petroleum byproduct, as vehicles themselves run on tires made from petroleum-derived materials. Even with a focused push toward electric transportation, roads, and tires remain essential to everyday living, along with countless other petroleum-based components.

Beyond transportation, petroleum’s contribution to consumer goods is far-reaching. Many Americans might not know that much of the clothing they wear consists of synthetic fabrics like polyester and nylon, which are both made from petroleum. The decades-old popularity of athletic and leisurewear, known for its comfort and durability, further binds the average consumer to petroleum-based products. The dependency doesn’t end there. Plastic packaging, found in almost every store, business, office, and household, is made from petroleum. From food containers to household and industrial cleaning supplies, petroleum-based plastics make daily life more convenient, despite their environmental impact. Single-use plastics such as grocery bags, fast-food containers, and water bottles are common examples of how petroleum has become embedded into our daily routines.

Petroleum is also vital to the healthcare and pharmaceutical industries. Plastics are fundamental for the packaging of healthcare products, cosmetics, pharmaceuticals, and medical devices. Various synthetic drugs depend on petrochemicals for their production, and plastic-based medical equipment and instruments are vital to maintaining sterile environments in hospitals and clinics. Healthcare as we know it, would not exist without the use of petroleum-based products. American society’s dependency on this resource is far more complex than simply putting gas in a car.

Petroleum’s importance also extends into the technology sector. From smartphones to computers, electronics are filled with various components made from petroleum-based plastics. Household and office wiring use insulation materials, necessary for transmitting electricity and data, which also come from petroleum. This technology in electronics is used by activists to spread awareness about climate change, ironically using petroleum products in their design and functionality. This creates quite a paradox where there is a desire to eliminate petroleum use, but where one of the fastest-growing sectors of the economy, technology, remains deeply intertwined with it.

Understanding this complex network of petroleum dependencies, the ongoing demonization of petroleum companies by some individuals, activists, and politicians seems somewhat disconnected from reality. Petroleum extraction and its usage indeed have significant environmental consequences. However, the idea that we can simply eliminate petroleum from our lives without enduring major disruptions and/or changes to our daily routines, technological advancements, and healthcare systems is quite unrealistic. The thrust to demonize petroleum companies often disregards the benefits petroleum provides in many various sectors of society, extending well beyond just transportation and energy.

Renewable energy sources have increased and hopefully will continue to grow, however, the transition away from petroleum will be a long and expensive evolution. Actions that will reduce petroleum use should be based on valid information and on the reality that petroleum plays an irreplaceable role in many critical industries. Instead of focusing only on eliminating petroleum, perhaps a more balanced approach is needed. Advocacy actions should bring to light the need to reduce unnecessary wasteful petroleum consumption while also acknowledging its key applications in areas like public healthcare and technology.

To completely abandon petroleum is somewhat delusional. The transition toward a more sustainable future will require significant changes in habits, infrastructure, manufacturing, and attitudes. It will also require a more broad view of petroleum, where its environmental impacts are managed through logic, innovation, and compromise. Instead of demonizing petroleum in its entirety, actions should focus on lessening the environmental footprint of its extraction and use, while simultaneously encouraging the development of realistic alternatives.

In conclusion, the push to reduce petroleum use in America is understandable and necessary for addressing climate change as well as other environmental concerns. However, the reality is that petroleum is deeply rooted in the fabric of modern life. From the vehicle we drive to the clothes and shoes we wear, the healthcare we receive, and the technology we are reliant on and often addicted to, petroleum touches almost every aspect of society. Moving away from petroleum will be a very complicated and gradual evolutionary process, requiring foresight, logic, innovation, balance, and a realistic understanding of its current function in our daily lives. The path to a sustainable future must address both the need for change and the reality of our current dependence on petroleum.

References:

Malhi, Y., Environmental Change Institute, School of Geography and the Environment, & University of Oxford. (2017). The concept of the anthropocene. In Annual Review of Environment and Resources (p. 25.1-25.28). http://www.zeeli.pro.br/wp-content/uploads/2018/04/2017-MALHI-The-concept_of_the_anthrop.pdf

Petroleum products – Illinois Petroleum Resources Board. (2023, September 27). Illinois Petroleum Resources Board. https://iprb.org/industry-facts/petroleum-products/

McDaniel, W. (2024, May 14). Fact Sheet: Everyday Products & Uses — COGA. COGA. https://www.coga.org/factsheets/everyday-products-uses

Please contact me if you, your business, organization, or group, might be interested in hosting me to speak on a wide spectrum of topics relative to better health, fitness, and well-being.

I also have hundreds of FREE education video classes, lectures, and seminars available on my YouTube channel at:

https://www.youtube.com/c/MindandBodyExercises

Many of my publications can be found on Amazon at:

www.Amazon.com/author/jimmoltzan

My holistic health blog is available at:

https://mindandbodyexercises.wordpress.com/

www.MindAndBodyExercises.com

Mind and Body Exercises on Google: https://posts.gle/aD47Qo

Jim Moltzan

“A pill for every ill.” Thank or Blame, Rockefeller and Carnegie for Monopolizing Western Medicine?

Wed, 25 Sep 2024 05:00:00 GMT

“A pill for every ill.” How did we get here?

Western allopathic medicine with its use of pharmaceuticals, surgery and other invasive treatments are truly technological amazing feats. Especially for treatments for traumatic injuries, genetic disorders and other specific he ailments. But are pharmaceuticals and surgery necessary or the best option for every cough, sneeze, wheeze, ache or pain? There are other options available such as diet and lifestyle choices, exercise, herbs and other seemingly “alternative” methods. Some of these options have been used for thousands of years, standing the test of time. However, many in the US favor Western allopathic (biomedicine) and often have never heard of, been informed or educated to specific alternative or traditional healthcare (self-care) treatments and methods. This is not by mere happenstance but more likely from a carefully orchestrated marketing plan initiated around the early 1900’s by extremely wealthy businessmen John D. Rockerfeller and Andrew Carnegie.

The influence of Carnegie and Rockefeller on Western medicine played a large role in shifting the focus away from traditional medical practices toward more scientific, evidence-based medicine. Carnegie and Rockefeller, two of America’s most prominent industrialists, wielded significant influence over the development and implementation of Western allopathic or biomedicine medicine. Their impact, while enormous, was a complex relationship of positive and negative consequences. The Flexner Report was funded in 1910 by the Rockefeller Foundation and authored by Abraham Flexner which helped to reform medical education and care in the United States, thereby leading to higher standards and a more rigorous, scientifically based medical curriculum.

Positive Impacts:

Standardization of Medical Education: Both Carnegie and Rockefeller were greatly involved in funding the Flexner Report, a revolutionary study that led to the standardization of medical education in the United States. This resulted in a consequential improvement in the quality of medical training and relative patient care. The reforms that came about from this report helped to reduce the prevalence of unproven or harmful treatments.

Advancement of Medical Research: Their philanthropic support established research institutions and funded new methods of medical research. This support influenced many medical advancements.

Improved Public Health: Rockefeller’s philanthropy impacted treatments for diseases through The Rockefeller Foundation, founded in 1913, such as yellow fever and hookworm, greatly improving public health and reducing mortality rates. Also, the foundation supported the development of public health schools, including the Harvard School of Public Health and the Johns Hopkins Bloomberg School of Public Health.

Scientific Rigor: The increased focus on scientific research and evidence-based practices led to major advancements in medical knowledge and treatment efficacy.

Public Health Improvements: Public health initiatives and medical research helped to eradicate and manage many infectious diseases.

Negative Impacts:

Suppression of Alternative Medicine: The standardization of medical education under the Flexner Report, while helping to improve overall medical treatment and relative quality, also led to much stifling of alternative medical practices. This consequently impacted the exploration of diverse healing modalities and potential benefits from such treatments.

Marginalization of Traditional Practices: Many traditional and holistic practices that were deeply embedded in various cultures, were disregarded or labeled as quackery or ineffective. Practices that lacked scientific validation, despite potentially being effective, were often dismissed, as Western medicine became more dominant.

Closure of Alternative Medical Schools: Schools that did not meet the new rigorous standards were closed. This included institutions that taught naturopathy, homeopathy, and other alternative medical practices.

Focus on Profit: Critics believe that the intimate relationship between the pharmaceutical industry and Rockefeller’s philanthropy created a system that prioritizes profit over patient well-being. This profit-based healthcare system is thought to have influenced the direction of medical research and drug development since its inception over one hundred years ago.

Disparities in Healthcare: While Rockefeller and Carnegie’s philanthropic efforts are notable, some are more critical in seeing their roles as having purposely or inadvertently contributed to healthcare disparities. Critics focus on the closure of many African American medical schools following the Flexner Report, which led to limiting opportunities for Black physicians and impacting healthcare access within Black communities.

Medical Monopolies: The rise of a more standardized medical system led to the formation of medical monopolies, reducing the diversity of medical treatments and approaches.

Pharmaceutical Focus: The focus on pharmaceutical treatment solutions and surgical interventions often takes precedence over other potentially effective traditional therapies, such as herbal medicine and other holistic approaches.

Schools Closed After the Flexner Report

The Flexner Report led to the closure of a wide variety of medical schools, in particular those that focused on alternative medical practices, for-profit proprietary schools, and Black medical schools. The long-term ramifications included the consolidation of medical education under a more scientifically rigorous, allopathic (biomedicine) model, but it also contributed to the gradual erosion of medical diversity, helping to bring about more racial and gender disparities in medical training. Out of approximately 155 medical schools in existence at the time, over 50% (more than 80 schools) were closed within the decade following the report’s publication. The schools affected can be categorized into different types based on their fields of study and student populations:

Alternative Medical Schools:

Homeopathic and Alternative Medicine: These schools were specifically targeted by the Flexner Report because they did not align with the allopathic or conventional medicine model, which the report strongly favored. Homeopathic and alternative schools either converted to follow allopathic principles or ceased to remain open.

Naturopathic and Osteopathic Schools: Some osteopathic schools remained operating by aligning their curricula more closely with the scientific, evidence-based model that the Flexner Report promoted. Naturopathic schools faced an eventual decline.

Proprietary Schools (For-Profit Schools):

A large amount of the schools closed were proprietary, also referred to as “for-profit institutions.” These schools often required less rigorous admissions standards, less equiped laboratory facilities, and less access to teaching hospitals. These would include some medical schools that taught natural remedies, herbal medicine, homeopathy and other alternative practices. Many alternative or non-allopathic medical schools were shut down after being deemed insufficiently scientific by the Flexner standards.

Black Medical Schools:

Access to Medical Education: With the onset of fewer medical schools accessible to Black students, opportunities to pursue medical education and careers in medicine were more severely reduced within the Black demographic at the time. This in turn, increased healthcare disparities within Black communities, both in the immediate aftermath and in the years that followed the report.

Long-Term Impact: The ripple effect of these closures continues today to affect the diversity within the medical profession and the quality of healthcare in underserved communities. Out of the seven Black medical schools that existed at the time, only two survived after the report. Those would have been Howard University College of Medicine (Washington, D.C.) and Meharry Medical College (Nashville, Tennessee).

Five Black medical schools that were closed included:

Leonard Medical School at Shaw University (Raleigh, NC)

Flint Medical College at New Orleans University (New Orleans, LA)

Knoxville College Medical Department (Knoxville, TN)

Louisville National Medical College (Louisville, KY)

University of West Tennessee College of Medicine and Surgery (Memphis, TN)

The Flexner report quite heavily criticized these schools for lacking adequate faculty, funding, and facilities, leading to the closure of most Black medical schools. This consequently had a damaging impact on the number of Black physicians, increasing racial disparities in healthcare.

Women’s Medical Schools:

Many medical schools for women also endured closure after the Flexner Report. Women’s schools had already been facing discrimination, but the report further limited their operations by requiring them to have the same scientific standards as the other male institutions, while not taking into account the limited support, resources and funding available to them. Smaller women’s medical colleges either closed or merged with coeducational institutions in order to survive. The Woman’s Medical College of Pennsylvania would go on to survive due to eventual reforms.

Introduction of Petroleum Products into Healthcare:

Petroleum products have had a major impact on pharmaceutical production and implementation. The rise of the petroleum industry, in which figures like John D. Rockefeller played a central role, facilitated the development of various synthetic chemicals and pharmaceuticals. Here are several significant ways in which petroleum products influenced the pharmaceutical industry:

Development of Synthetic Drugs

Raw Materials: Petroleum products provide raw materials for the production of many drugs. Petrochemicals, refined from petroleum, have become essential building blocks in pharmaceutical chemistry.
Cost and Efficiency: The ease and availability of petroleum-based raw materials made the production of synthetic drugs more cost-effective and efficient, enabling the manufacturing of pharmaceuticals on a large scale.
Innovation: The ability to create synthetic chemical compounds has led to the discovery and development of new pharmaceutical drugs that were previously impossible to produce utilizing natural sources alone.

Expansion of the Pharmaceutical Industry

Growth of Big Pharma: The development of synthetic drugs and the ability to mass-produce them has greatly aided the growth of major pharmaceutical companies. These companies have often invested in research and development, thereby further advancing the field of medicine.
Increased Accessibility: The grand-scale production of pharmaceuticals has made drugs more accessible to a broader population, sometimes enhancing public health improvements. Other times, not so much as when particular drugs are recalled or banned due to lack of efficacy and/or discovery of detrimental longterm side effects.

Impact on Drug Manufacturing

Solvents and Excipients: Petroleum-derived solvents and excipients are crucial in the production of many pharmaceuticals. These substances play a major role in the processing and stabilization of active pharmaceutical ingredients (APIs).
Packaging Materials: Petroleum products are used to make plastics and other materials for pharmaceutical packaging. This has helped to improve the transportation, storage, transportation, and shelf-life of medications.

Examples of Petroleum-Influenced Pharmaceuticals

Antibiotics: Penicillin, an antibiotic, has benefited from petrochemical solvents and various industrial processes developed through the petroleum industry.
Aspirin: The large-scale synthesis of aspirin was due to advances in chemical engineering and the availability of petrochemical raw materials.

Conclusion

The impact of Andrew Carnegie and John D. Rockefeller on Western allopathic medicine is multifaceted. While their contributions to medical research, education, and public health are undeniable, their influence also shaped the direction of medicine in ways that had both positive and negative consequences. It is important to recognize that, although Carnegie and Rockefeller advanced Western allopathic medicine by promoting scientific rigor and public health initiatives, they also contributed to the decline of many traditional medical practices. The shift toward a more scientific approach brought numerous benefits but also led to the marginalization of traditional and holistic methods once considered effective and safe. Moreover, the Flexner Report backed by their funding, had long-lasting detrimental effects on Black medical schools, which in turn affected the training of Black physicians and healthcare in Black communities. This dual influence critically shaped their legacies within the medical field.

References:

Andrew Carnegie and John D. Rockefeller’s Influence on Medicine:

Brown, E. R. (1979). Rockefeller Medicine Men: Medicine and Capitalism in America. This book discusses the influence of the Rockefeller Foundation on American medicine, including its role in the establishment of medical research institutions and public health initiatives.
Flexner, A. (1910). Medical Education in the United States and Canada: A Report to the Carnegie Foundation for the Advancement of Teaching. The original Flexner Report, commissioned by the Carnegie Foundation, played a central role in the reform of medical education, including the closure of many medical schools.
Marks, H. M. (1997). The Progress of Experiment: Science and Therapeutic Reform in the United States, 1900-1990. This book explores how the philanthropic efforts of individuals like Rockefeller shaped the modernization of medicine through scientific research and public health reforms.

Impact of the Flexner Report on Black Medical Schools:

Savitt, T. L. (2002). “Abraham Flexner and the Black Medical Schools.” Journal of the National Medical Association, 94(3), 246-257. This article specifically addresses the impact of the Flexner Report on Black medical schools and how it led to the closure of most Black medical institutions, exacerbating racial disparities in medical education.
Byrd, W. M., & Clayton, L. A. (2000). An American Health Dilemma: A Medical History of African Americans and the Problem of Race (Vol. 1). Routledge. This book provides an in-depth history of the challenges faced by Black medical professionals and institutions, including the long-term effects of the Flexner Report.

Marginalization of Traditional Medical Practices:

Hirschkorn, K. A. (2006). “Exclusive Versus Everyday Forms of Professional Medical Knowledge: Legitimacy Claims in Conventional and Alternative Medicine.” Sociology of Health & Illness, 28(5), 533-557. This article discusses how the rise of evidence-based medicine marginalized alternative and traditional medical practices in favor of standardized scientific approaches.
Whorton, J. C. (2002). Nature Cures: The History of Alternative Medicine in America. This book provides historical context for how alternative and traditional medical practices, such as homeopathy and naturopathy, were sidelined by the rise of scientific medicine promoted by figures like Carnegie and Rockefeller.

Petroleum’s Role in Pharmaceutical Development:

Torrance, A. W. (1998). “From Coal to Oil: The Role of the Petrochemical Industry in Medicine.” Chemical Heritage Magazine. This article explores how the rise of the petroleum industry contributed to advancements in synthetic chemistry, which was crucial for pharmaceutical development.
Hounshell, D. A., & Smith, J. K. (1988). Science and Corporate Strategy: DuPont R&D, 1902-1980. This book examines how major chemical companies like DuPont, using petroleum products, played a crucial role in developing synthetic chemicals for pharmaceuticals.
Sneader, W. (2005). Drug Discovery: A History. This comprehensive history of pharmaceuticals includes details on how the availability of petrochemical raw materials revolutionized drug manufacturing.

Please contact me if you, your business, organization, or group, might be interested in hosting me to speak on a wide spectrum of topics relative to better health, fitness, and well-being.

I also have hundreds of FREE education video classes, lectures, and seminars available on my YouTube channel at:

https://www.youtube.com/c/MindandBodyExercises

Many of my publications can be found on Amazon at:

http://www.Amazon.com/author/jimmoltzan

My holistic health blog is available at:

https://mindandbodyexercises.wordpress.com/

http://www.MindAndBodyExercises.com

Mind and Body Exercises on Google: https://posts.gle/aD47Qo

Jim Moltzan

407-234-0119

Be Brave Enough to Suck at Something New

Sat, 21 Sep 2024 05:00:00 GMT

“That which does not kill us makes us stronger.”

– Friedrich Nietzsche

By putting oneself through voluntary stressful activities over time and with diligent practice, one can better cope with involuntary stressors in everyday life. One does not have to become great at the activities, but rather better by putting in the focus, time, and effort. Becoming better and mindful of the activity are the goals of self-cultivation that may lead to self-realization. I have come to understand that in order to practice self-cultivation certain components need to become apparent to the practitioner:

Regulation of the emotions (to create space between thoughts and relative feelings/emotions)
Closing, minimalizing, or becoming less distracted by the 5 senses of vision, sound, taste, touch, and smell (to bring about tranquility)
Become aware of being in the present moment (interrupt the pattern of the daily mundane tasks and chores)
Live with methods of self-cultivation in your daily practices, as opposed to waiting for the perfect time, place and environment in order to become present.

Depending upon various practices and activities, an individual can strive to achieve these facets of self-cultivation.

The Impact of New Challenges on Eustress, Brain Development, and Mental Well-Being

Pursuing new challenges, usually skillful methods such as learning to play a musical instrument, singing, dancing, earning a new degree, practicing tai chi or yoga, learning another language, or engaging in creative arts like painting or sculpting, has profound effects on both physical and mental well-being. These activities stimulate cognitive functions, contribute to brain growth, and promote the release of “good” neurotransmitters, which influence a wide range of physiological and psychological processes. One key outcome of these challenges is the experience of eustress, or positive stress, which enhances performance, resilience, and brain development. In particular, activities that involve learning and personal growth have been shown to increase the size of the anterior mid-cingulate cortex (aMCC) and stimulate beneficial changes in the brain and body.

Eustress and Its Role in Well-Being

Eustress is a form of stress that stimulates motivation and enhances performance. Unlike distress, which can be overwhelming and harmful, eustress promotes mental clarity, emotional satisfaction, and resilience. When engaging in new challenges, the brain responds by increasing arousal and focus, which leads to the release of certain hormones and neurotransmitters that support cognitive and emotional regulation. This “positive stress” creates a cycle in which effort and reward are reinforced, helping individuals build greater resilience over time.

For example, learning to play an instrument or practicing yoga requires sustained focus, which triggers a release of adrenaline and norepinephrine from the locus coeruleus in the brain and the adrenal glands just above each kidney. These hormones sharpen focus, increase heart rate, and enhance physical readiness. This initial physiological response primes the body for action, while mental engagement leads to emotional satisfaction as the individual experiences mastery over a new skill.

In the long term, eustress fosters a growth mindset—a belief that abilities can improve with effort and persistence. This mindset encourages individuals to pursue even greater challenges, further enhancing cognitive flexibility, problem-solving ability, and overall mental well-being.

Brain Development and the Anterior Mid-Cingulate Cortex

One of the key regions of the brain involved in processing new challenges is the anterior mid-cingulate cortex (aMCC). The aMCC is located within the cingulate gyrus and is involved in cognitive control, motivation, error processing, and emotional regulation. It is particularly active when individuals engage in tasks that require effort, attention, and decision-making—such as learning a new instrument, mastering yoga postures, or solving academic problems. Research shows that the aMCC grows in response to sustained mental effort, with increased volume and thickness in this region linked to improved cognitive performance.

As individuals challenge themselves to learn new tasks, such as those that require fine motor skills, sustained attention, or problem-solving, the aMCC helps process errors, monitor performance, and regulate the allocation of cognitive resources. This leads to improved task performance over time and a greater sense of accomplishment. Moreover, activities that demand attention and effort promote neuroplasticity, allowing the brain to reorganize and strengthen neural connections in the aMCC and other related regions.

Neurotransmitters: Production and Impact on Brain and Body

Engaging in new challenges triggers the release of key neurotransmitters—dopamine, serotonin, endorphins, and GABA—which regulate mood, motivation, emotional balance, and physical well-being. Understanding where these neurotransmitters are produced in the brain and body, and the areas they affect, sheds light on their powerful influence on mental and physical health.

GABA (Gamma-Aminobutyric Acid): GABA is a neurotransmitter that inhibits neural activity, promoting calmness and reducing anxiety. It is produced in the brain by GABAergic neurons and is particularly active in the cerebral cortex and hippocampus. Practices such as meditation, yoga, and tai chi enhance GABA production, which helps to regulate the body’s response to stress and promotes relaxation. GABA inhibits excessive neural activity in the amygdala, reducing anxiety and improving emotional control

Dopamine: Produced primarily in the substantia nigra and ventral tegmental area (VTA) in the brain, dopamine plays a crucial role in motivation, reward, and the pursuit of pleasure. It is released in response to activities that offer a sense of accomplishment or learning, such as completing a difficult task or mastering a new skill. Dopamine acts on the nucleus accumbens and prefrontal cortex, enhancing focus, goal-directed behavior, and anticipation of rewards. It also influences motor control via its actions on the basal ganglia, particularly during activities that require fine motor skills like playing a musical instrument or practicing tai chi.

Serotonin: This neurotransmitter is produced in the raphe nuclei, located in the brainstem, and is widely distributed throughout the brain. Serotonin regulates mood, anxiety, and emotional well-being. Practices such as yoga, tai chi, and other mindfulness activities stimulate serotonin production, which acts on the amygdala (responsible for emotional processing), the hippocampus (involved in memory formation), and the prefrontal cortex (critical for higher-order thinking and decision-making). Increased serotonin helps reduce anxiety, stabilize mood, and improve emotional resilience.

Endorphins: Produced in the pituitary gland and hypothalamus, endorphins act as natural painkillers and are released during physical activity, including yoga, tai chi, and other forms of exercise. These chemicals bind to opioid receptors in the brain and spinal cord, reducing pain perception and promoting a sense of euphoria. Endorphins also interact with areas of the brain involved in emotional regulation, such as the limbic system and the prefrontal cortex, contributing to feelings of relaxation and well-being.

Enhancing Cognitive Functions and Neuroplasticity

Challenging activities like learning to play an instrument, earning a degree, or engaging in creative pursuits stimulate the brain’s neuroplasticity—the ability to reorganize itself by forming new neural connections. This process strengthens cognitive functions like memory, attention, and problem-solving, while also promoting the growth of new neurons (neurogenesis).

For example, playing a musical instrument engages multiple brain regions, including the motor cortex (for hand movements), the auditory cortex (for processing sound), and the prefrontal cortex (for planning and decision-making). As the brain coordinates these functions, new neural connections form between these regions, enhancing cognitive flexibility and executive function. Similarly, activities like painting or sculpting stimulate the visual cortex and areas involved in creativity and spatial reasoning, such as the parietal lobe, leading to improved creative problem-solving skills and greater cognitive resilience.

Physiological Benefits of Physical and Mental Challenges

Engaging in new physical and mental challenges has a wide range of benefits for both the brain and body. Practices like tai chi and yoga not only improve physical health by enhancing balance, coordination, and flexibility, but they also promote mind-body integration, which has significant cognitive and emotional benefits. These activities stimulate the parasympathetic nervous system, which promotes relaxation, reduces cortisol levels (the stress hormone), and improves immune function.

Mentally engaging activities, such as earning a new degree or learning to paint, stimulate neural circuits that enhance cognitive function, while also promoting the production of neurotransmitters that regulate mood and emotional well-being. The combination of mental effort and physical relaxation leads to a holistic sense of well-being, with improvements in both mental clarity and physical health.

Conclusion

Pursuing new challenges, whether physical, intellectual, or creative, triggers a cascade of positive effects in the brain and body. The experience of eustress fosters resilience, motivation, and personal growth, while activities that engage the brain leading to neuroplasticity and cognitive enhancement. Key brain regions, such as the anterior mid-cingulate cortex, grow in response to new challenges, while neurotransmitters like dopamine, serotonin, endorphins, and GABA promote emotional balance and well-being. Through these mechanisms, challenging ourselves with new pursuits enhances both our physical and mental health, allowing us to thrive and achieve greater fulfillment in life. Overall, it doesn’t really matter if the individual becomes great or even good in their pursuit of skillful methods. What is more important is the intent and effort puts towards the activity itself which becomes a conduit to self-cultivation and hopefully self-realization.

References: Eustress and Positive Stress:

Selye, H. (1974). Stress without distress. New York: Harper & Row.
Nelson, D. L., & Simmons, B. L. (2003). Eustress: An elusive construct, an engaging pursuit. In P. L. Perrewe & D. C. Ganster (Eds.), Research in Occupational Stress and Well Being (Vol. 3, pp. 265-322). Emerald Group Publishing Limited. doi: 10.1016/S1479-3555(03)03007-5

Neuroplasticity and Learning:

Doidge, N. (2007). The Brain That Changes Itself: Stories of Personal Triumph from the Frontiers of Brain Science. Viking.
Puderbaugh, M., & Emmady, P. D. (2022). Neuroplasticity. StatPearls. Available at: https://www.ncbi.nlm.nih.gov/books/NBK557834/
Zatorre, R. J., & Schlaug, G. (2009). Music and the brain: advances in cognitive neuroscience. Annals of the New York Academy of Sciences, 1060(1), 231-241. doi: 10.1196/annals.1360.017

Anterior Mid-Cingulate Cortex (aMCC) and Cognitive Control:

Shackman, A. J., Salomons, T. V., Slagter, H. A., Fox, A. S., Winter, J. J., & Davidson, R. J. (2011). The integration of negative affect, pain and cognitive control in the cingulate cortex. Nature Reviews Neuroscience, 12(3), 154-167. doi: 10.1038/nrn2994
Posner, M. I., & Rothbart, M. K. (2007). Research on attention networks as a model for the integration of psychological science. Annual Review of Psychology, 58, 1-23. doi: 10.1146/annurev.psych.58.110405.085516

Dopamine Production and Function:

Wise, R. A. (2004). Dopamine, learning and motivation. Nature Reviews Neuroscience, 5(6), 483-494. doi: 10.1038/nrn1406
Schultz, W. (1998). Predictive reward signal of dopamine neurons. Journal of Neurophysiology, 80(1), 1-27. doi: 10.1152/jn.1998.80.1.1

Serotonin and Emotional Regulation:

Fisher, P. M., Meltzer, C. C., Ziolko, S. K., Price, J. C., & Hariri, A. R. (2006). Capacity for 5-HT1A-mediated autoregulation predicts amygdala reactivity. Nature Neuroscience, 9(11), 1362-1363. doi: 10.1038/nn1785
Berger, M., Gray, J. A., & Roth, B. L. (2009). The expanded biology of serotonin. Annual Review of Medicine, 60, 355-366. doi: 10.1146/annurev.med.60.042307.110802

Endorphins and Exercise:

Boecker, H., Sprenger, T., Spilker, M. E., Henriksen, G., Koppenhoefer, M., Wagner, K. J., … & Tolle, T. R. (2008). The runner’s high: Opioidergic mechanisms in the human brain. Cerebral Cortex, 18(11), 2523-2531. doi: 10.1093/cercor/bhn013
Raichlen, D. A., & Polk, J. D. (2013). Linking brains and brawn: exercise and the evolution of human neurobiology. Proceedings of the Royal Society B: Biological Sciences, 280(1750), 20122250. doi: 10.1098/rspb.2012.2250

GABA and Stress Reduction:

Watanabe, M., Maemura, K., Kanbara, K., Tamayama, T., & Hayasaki, H. (2002). GABA and GABA receptors in the central nervous system and other organs. International Review of Cytology, 213, 1-47. doi: 10.1016/S0074-7696(02)13011-7

Streeter, C. C., Jensen, J. E., Perlmutter, R. M., Cabral, H. J., Tian, H., Terhune, D. B., … & Renshaw, P. F. (2007). Yoga Asana sessions increase brain GABA levels: a pilot study. Journal of Alternative and Complementary Medicine, 13(4), 419-426. doi: 10.1089/acm.2007.6338

Please contact me if you, your business, organization, or group, might be interested in hosting me to speak on a wide spectrum of topics relative to better health, fitness, and well-being.

I also have hundreds of FREE education video classes, lectures, and seminars available on my YouTube channel at:

https://www.youtube.com/c/MindandBodyExercises

Many of my publications can be found on Amazon at:

http://www.Amazon.com/author/jimmoltzan

My holistic health blog is available at:

https://mindandbodyexercises.wordpress.com/

http://www.MindAndBodyExercises.com

Mind and Body Exercises on Google: https://posts.gle/aD47Qo

Jim Moltzan

407-234-0119

Balancing Mind, Body & Spirit

Wed, 18 Sep 2024 05:00:00 GMT

Last week I led a discussion on improving balance (mental, physical, and spiritual awareness) at the University Club of Winter Park, I would gladly speak again at other locations if anyone cares to reach out to me. Below is a brief summary of the topics that were discussed.

https://youtu.be/ayivzXu-TKI?si=9iD0vtEUf1KoCbTr

This video was a discussion about holistic health, which is a way of looking at the whole person, including the physical, mental, and spiritual aspects. Harmony is achieved when the physical, mental, and spiritual aspects are in balance. These components are all deeply interconnected. If you are physically balanced, you are more likely to feel mentally balanced. If you are mentally balanced, you are more likely to be able to connect with your spirituality.

The following main components of balance:

Physical balance: This refers to the ability to maintain your equilibrium. It is important for many activities, such as walking, running, and playing sports.
Mental balance: This refers to the ability to manage your thoughts and emotions. It is important for your overall well-being and for your ability to cope with stress.
Spiritual balance: This refers to your sense of connection to something larger than yourself. It can be a connection to nature, to other people, or to a higher power.

I offered some tips on how to improve balance. These tips include:

Doing balance exercises regularly. There are many different balance exercises that you can do, such as practicing tai chi, qigong, yoga, pilates, standing on one leg, or even walking on uneven surfaces.
Practicing mindfulness. Mindfulness is the practice of paying attention to the present moment without judgment. It can help you to reduce stress and improve your mental balance.

____________

Please contact me if you, your business, organization, or group, might be interested in hosting me to speak on a wide spectrum of topics relative to better health, fitness, and well-being.

I also have hundreds of FREE education video classes, lectures, and seminars available on my YouTube channel at:

https://www.youtube.com/c/MindandBodyExercises

Many of my publications can be found on Amazon at:

www.Amazon.com/author/jimmoltzan

My holistic health blog is available at:

https://mindandbodyexercises.wordpress.com/

www.MindAndBodyExercises.com

Mind and Body Exercises on Google: https://posts.gle/aD47Qo

Jim Moltzan

Earn a Good Night’s Rest – Sleep Hygiene (part 2)

Sat, 14 Sep 2024 05:00:00 GMT

(Part 2 of 2)

The quality of your sleep can affect your health and well-being. Habits and practices can either promote or hinder quality sleep. By better understanding the implementation of specific sleep hygiene practices, one can improve overall sleep quality and relative health and well-being. The American Academy of Sleep Medicine and the Sleep Research Society recommend that adults should get 7 hours of sleep per night, while children and teens require more. A third of US adults report that they usually get less than the recommended amount of sleep. Lack of sleep has been
associated with the development and management of several chronic diseases and ailments such as obesity, depression, diabetes, and cardiovascular diseases (Sleep and Sleep Disorders, 2023).

I have studied and practiced many sleep methods/behaviors and their relationship with exercise, meditation, and other mind/body practices. What we do or don’t do during our waking hours can determine the quality of our sleep at night. Conversely, how well we sleep, and duration can affect the quality of our waking hours also. Practicing stress relieving exercises and behaviors during the day such as yoga, mindful breathing, meditation, and tai chi, (A Prescription for Tai Chi? A UCLA Researcher Works to Position This Ancient Mind-body Practice Into Mainstream Medicine Nationwide. – Document – Gale General OneFile, 2024) and many other physical exercise methods, can help the mind and body to better process information and rejuvenate during the sleep stages. Mental output and activity often become stressful when we try to work, manage family duties, solve finances, and manage hundreds of other daily tasks. A good night’s rest is most often earned by what we eat, what we think, and what types of physical activity/exercise we practice throughout the day. This is what I have learned and experienced from my own anecdotal experiences.

Diabetes – Studies show that poor sleep is associated with an increased risk of type 2 diabetes. Sleep duration and quality are predictors for levels of Hemoglobin A1c, an important marker for blood sugar control. Research posits that sleep duration and quality may be important factors in improving blood sugar control for those with type 2 diabetes.

Obesity – Research shows that short sleep duration results in metabolic changes that may be associated with obesity. Other studies have also reported a link between excess body weight and short sleep duration. This link has been seen in all age groups and is particularly pronounced in children. It is suggested that sleep quality in childhood and adolescence is very important for brain development. Lack of sleep in children may affect the hypothalamus, which modulates appetite and the utilization of energy.

Cardiovascular Disease – Those suffering from sleep apnea are at increased risk for cardiovascular diseases. Stroke, irregular heartbeat, hypertension, and coronary heart disease are thought to be more common for persons with sleep disorders. Also sleep apnea and hardening of the arteries seem to share common physiological characteristics, whereas sleep apnea may be another predictor of cardiovascular disease.

Depression – Poor sleep quality has been known to be a symptom of depression. Research shows that depressive
symptoms may diminish once sleep apnea has been treated where appropriate sleep is restored. The association between sleep and depression posits that it is important for those with depression to be aware of sleep disorders, as those persons with sleep disorders need to be observed for issues with depression (Sleep and Chronic Disease, 2022).

Key Sleep Disorders:

Insomnia
Narcolepsy
Sleep Apnea
Restless Leg Syndrome

I found this topic of sleep hygiene to be very expansive. I have listed below behaviors that can be implemented to help ensure more sleep duration and better quality.

Refrain from eating or drinking much within 3 hours before bedtime.

Reduce consuming caffeinated or alcoholic drinks later in the day.

Eliminate afternoon naps after 3 p.m. if you usually sleep well during the night.

Perform some type of exercise every day.

Exercise or physical activity engaged close to bedtime can make it more difficult for some to fall asleep.

Follow a consistent schedule to help relax before sleep; shower, bathe, listen to music, read, etc.

Go to sleep when you are tired and try to rise at the same time each morning.

Reduce viewing lighted screens, such as TV, computer, or smartphone before going to bed.

Keep the bedroom quiet, cool, and dark.

Use a sleeping mask, earplugs, or a fan, to block light and reduce sounds.

Keep stimulus away from you and your bed. Accessing your phone, TV, or food while in bed can make it more difficult to fall asleep while in bed (Sleep and Your Health | Office on Women’s Health, n.d.)

References:

Module 6. Improving your Sleep and Alertness, Create a Good Sleep Environment (Continued) | NIOSH | CDC. (n.d.). https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod6/03.html

Sleep for a good cause. (2022, July 28). Centers for Disease Control and Prevention. https://www.cdc.gov/diabetes/library/features/diabetes-sleep.html

Sleep and sleep disorders. (2023, March 23). Centers for Disease Control and Prevention. https://www.cdc.gov/sleep/index.html

Sleep and your health | Office on Women’s Health. (n.d.). https://www.womenshealth.gov/mental-health/good-mental-health/sleep-and-your-health

Please contact me if you, your business, organization, or group, might be interested in hosting me to speak on a wide spectrum of topics relative to better health, fitness, and well-being.

I also have hundreds of FREE education video classes, lectures, and seminars available on my YouTube channel at:

https://www.youtube.com/c/MindandBodyExercises

Many of my publications can be found on Amazon at:

http://www.Amazon.com/author/jimmoltzan

My holistic health blog is available at:

https://mindandbodyexercises.wordpress.com/

http://www.MindAndBodyExercises.com

Mind and Body Exercises on Google: https://posts.gle/aD47Qo

Jim Moltzan

407-234-0119

Earn a Good Night’s Rest – Sleep Hygiene (part 1)

Wed, 11 Sep 2024 05:00:00 GMT

(Part 1 of 2)

Sleep is a natural regularly occurring physiological function, where humans and other animals reduce physical and mental activity, lessen responsiveness to stimuli, and particular patterns of brain activity occur (Ettinger 2018). Prolonged lack of sleep or sleep deprivation can cause impaired memory formation as well as adverse effects on the brain’s other cognitive functions such as learning, language, reason, and perception. Sleep deprivation has also been linked to significant mental diseases, such as depression, psychosis, and bipolar disorder (Horowitz, 2020). Physical problems attributed to consistent lack of sleep include weakening of the immune system, headaches, heart disease, fainting, weight gain or weight loss, blurred vision, and hernias. Other related ailments may include obesity, cancer, stroke, asthma, high blood pressure, diabetes, arthritis, and kidney failure. Severe sleep deprivation in humans can also be fatal, where a rare neurological ailment called fatal familial insomnia, results in damage to areas of the thalamus (Horowitz, 2020).

Studies with REM-deprived sleep participants showed the effects of decreased ability to concentrate on tasks, increased irritability, hostility, anxiousness, and aggressiveness. Studies also showed that REM-starved participants entered into REM sleep almost as soon as they were permitted to nod off, throughout a one-week experiment. Participants experienced a REM rebound effect, where they spent roughly 50 percent more time in REM than they did before the start of the experiment. This REM rebound effect seems to occur immediately after a duration of forced wakefulness during a night’s sleep. Physiological changes in animals have been observed in other studies regarding REM deprivation, with effects of weight loss, deteriorated appearance, skin lesions, increased energy expenditure, decreased body temperature, and even death. Researchers think that if humans experienced similar circumstances of sleep deprivation used in animal studies, similar outcomes would present (Ettinger 2018).

Studies show that sleep is necessary, but exactly why is not clear. Theories exist that we require sleep to conserve energy, avoid predation, and memory aid. However, none of these theories are widely accepted by psychologists. Another theory is that sleep helps in mental and physical restoration. Sleep is thought to restore resources that are drained during our daily activities. Studies show that people often sleep longer after particularly tiring events helps to support this theory. Unsettled evidence shows that specific types of tissue restoration might happen during sleep. Growth hormone is secreted at increased levels during Stage 4 sleep as well as brain neurotransmitters possibly being restored during sleep. Other research indicates that sleep is essential for brain homeostasis. Additionally, research suggests that metabolic waste that accumulates from neural activity is eliminated from the brain and cerebral spinal fluid, while only occurring during sleep (Ettinger 2018). This theory has merit, as other relative studies offer further evidence of sleep quality affecting health and well-being, specifically with intensive care unit (ICU) patients (Pisani, 2015). I find it hard to discredit this theory, just based on personal experience with almost everyone I have ever known or met, expressing how much more restored, refreshed, and energetic they are when they have regular quality sleep.

I feel that American culture in general, does not pay much attention to preventing disease and illness, let alone the specific issue of sleep deprivation. We have gradually grown into a nation where we live for our pleasures today, with little regard for the consequences that will come tomorrow. Many see modern allopathic medicine and its many pharmaceutical options, as the only path to fix all of our ills. There is a plethora of medications that we can take to keep us awake when we don’t get enough sleep. Conversely, we also have a wide variety of other pharmaceuticals to help us sleep when we are too awake, anxious, or stressed. I have two college-aged kids, who are learning how to manage and navigate their college lives of studies and social life, while also trying to stay safe and healthy in the process. I don’t really think the issue of college student sleep deprivation has changed much over the last few decades, as far as young adults exercising their independence and learning of their limits. What has changed, I believe is the acceptance of legal as well as illegal drugs being used to manage the ups and downs of coping with the on-campus “college life”. Additionally, the last 2 years of dealing with the COVID-19 pandemic have greatly added to the recipe for potential psychological issues. Many people of all ages have experienced stress as they attempt to balance their relative circumstances. Many people were inside more which may have led to a more sedentary lifestyle, eating more poor-quality food, drinking more alcohol, consuming more recreation and medicinal drugs, and other issues that can affect the quality of sleep. Consequently, I think the more relative issue that is yet to unfold, is how has the management of the pandemic affected sleep quality across many demographics? This topic will probably take years to study to draw any logical conclusions.

References:

Ettinger, R. H. (2018). Psychology: The Science of Behavior (6th ed.). BVT Publishing.

Horowitz, D. (2020). Sleep deprivation. Salem Press Encyclopedia of Health.

Pisani, M. (2015). Sleep in the intensive care unit: An oft-neglected key to health restoration. Heart & Lung : The Journal of Critical Care, 44(2), 87. https://doi-org.northernvermont.idm.oclc.org/10.1016/j.hrtlng.2015.01.007

Please contact me if you, your business, organization, or group, might be interested in hosting me to speak on a wide spectrum of topics relative to better health, fitness, and well-being.

I also have hundreds of FREE education video classes, lectures, and seminars available on my YouTube channel at:

https://www.youtube.com/c/MindandBodyExercises

Many of my publications can be found on Amazon at:

http://www.Amazon.com/author/jimmoltzan

My holistic health blog is available at:

https://mindandbodyexercises.wordpress.com/

http://www.MindAndBodyExercises.com

Mind and Body Exercises on Google: https://posts.gle/aD47Qo

Jim Moltzan

407-234-0119

The Availability Heuristic

Sat, 07 Sep 2024 05:00:00 GMT

Have you ever made an important choice based on a gut feeling, only to later realize that it wasn’t as logical as you previously thought? Chances are, the availability heuristic played a role.

In today’s fast-paced world, information is just a click away, allowing our brains to take shortcuts to make sense of the overwhelming amount of data we encounter. One such psychological shortcut is the availability heuristic or availability bias, a cognitive bias that influences how we perceive and judge the world around us. These terms have gained some awareness in recent times. Availability heuristic is a cognitive bias or mental shortcut that entails making judgments about the likelihood of events based on how readily and easily examples come to mind. People have a propensity to rely on information that is readily available in their memory and may make uninformed decisions based on their immediate environment, rather than taking into account more logical, comprehensive, or statistically accurate data. Examples of this abound in today’s highly polarized facets of society such as politics, economics, science, healthcare, and others where the internet, social media, and word of mouth play major roles in shaping individuals’ reality.

A common example of the availability heuristic is the fear of commercial flying despite its statistical safety record. Due to the intense media coverage of plane crashes, these rare events are more readily recalled, leading to an exaggerated perception of the risks associated with flying. In contrast, the routine nature of safe flights doesn’t leave a strong impression, even though driving a car is statistically far more dangerous.

The availability heuristic may include some of the following memory and recall biases:

Ease of Recall: If something is easily brought to mind, it may be perceived as more likely or significant. People often judge the probability of events based on how easily they can recall examples.
Media Influence: Events that draw more media coverage or are more sensationalized are more likely to be at the forefront of people’s minds, leading to an overestimation of the likelihood of such events occurring.
Personal Experience: People may draw from their own personal experiences or the experiences of others they know when determining probabilities, even when these experiences are not necessarily representative of the overall statistical likelihood.
Familiarity – Favoring options that are well-known or have been encountered frequently.
Fluency – Judging something as more likely or better because it is easier to process or understand.
Recognition – Preferring options that are familiar or well-known over those that are unknown.

Other types of availability heuristic would be:

Decision-making strategies:
- Satisficing – Choosing an option that meets the minimum criteria, rather than seeking the best possible solution.
- Elimination by Aspects – Sequentially eliminating options by focusing on one attribute at a time until only one remains. Also known as the process of elimination.
- Tallying – Summing up positive aspects for each option and choosing the one with the highest total.
- Take the Best – Making decisions by focusing on the most important attributes, such as size, cost, value, etc.
- Naive Diversification – Spreading choices across a variety of options without a deeper thought process.
Influence of emotions and perceptions:
- Affect – Making decisions based on emotions and feelings rather than objective analysis.
- Social Proof – Assuming that the actions and behaviors of others reflect the correct behavior in a given situation.
- Effort – Estimating the value of something based on the amount of effort required to obtain it.
- Similarity – Assessing outcomes based on how similar an option is to a known category or case.
Probability and risk perception bias:
- Neglect of Base Rates: The availability heuristic can lead people to disregard base rates or broader statistical information when making decisions and judgments. Instead, they may focus on memorable instances.
- Scarcity – thinking something is more valuable when it is less available or limited in quantity.
- Representativeness – Judging the likelihood of something based on how closely it resembles a typical case.
- Anchoring and Adjustment – Relying mostly on the first piece of information (anchor) and making adjustments based on it.
Cognitive shortcuts and simplifications:
- Contagion – Believing that physical objects can transfer properties through physical contact or association.
- Hiatus – Assuming that a long pause in a particular pattern makes it less likely to continue.
- Simulation – Predicting outcomes based on how easily one can imagine or simulate them in their mind.
- Gaze – Using the direction of one’s gaze to make decisions or influence actions.

In a world where we’re constantly exposed to sensory information, it’s important to recognize when the availability heuristic might be impacting our decisions. By being aware of these biases, we can attempt to make more informed choices, relying not just on what comes to mind first but on a broader, more accurate set of data.

Reference:

MSEd, K. C. (2024, June 24). What are heuristics? Verywell Mind. https://www.verywellmind.com/what-is-a-heuristic-2795235

Please contact me if you, your business, organization, or group, might be interested in hosting me to speak on a wide spectrum of topics relative to better health, fitness, and well-being.

I also have hundreds of FREE education video classes, lectures, and seminars available on my YouTube channel at:

https://www.youtube.com/c/MindandBodyExercises

Many of my publications can be found on Amazon at:

http://www.Amazon.com/author/jimmoltzan

My holistic health blog is available at:

https://mindandbodyexercises.wordpress.com/

http://www.MindAndBodyExercises.com

Mind and Body Exercises on Google: https://posts.gle/aD47Qo

Jim Moltzan

407-234-0119

Taoism Viewed as a Philosophy, Vitalizing or Religious

Wed, 04 Sep 2024 06:32:35 GMT

The Chinese character for “the Tao”

Taoism or Daoism is based upon the concept of the Tao (or Dao) and its literal meaning of the path, or way. The Tao is the main principle of Taoism, where the Tao is seen as the natural order of the universe. This understanding of the universe and all-encompassing things within whether alive or inanimate, cannot be defined in mere words, but rather become known through actual living experience in everyday beings (Smith, 2009). The Taoist individual becomes more reliant upon their own intuition in order to understand the potential for their own individual wisdom. The universe came into being with us together; with us, all things are one. The Tao is simply inconceivable, and therefore it is useless to say another word about it. Intuitively, we know there is a dimension of ourselves and of nature that eludes us because it is too close, too general, and too all-embracing to be singled out as a particular object. This dimension is the ground of all the astonishing forms and experiences of which we are aware. Because we are aware, it cannot be unconscious, although we are not conscious of it as an external thing. We can give it a name but cannot make any definitive statement about it. The only way of apprehending it is by watching the process and patterns of nature and by the meditative discipline of allowing our minds to become quiet, to have a vivid awareness of “what is” without verbal comment.

Visual representation of the Chinese character for “the Tao”

Chinese culture and its views on religion have evolved over many centuries with Confucianism, Taoism, and Buddhism being considered the “three pillars” of ancient Chinese society (National Geographic Society, 2022). Consequently, most Chinese people have practiced Confucianism in their ethics and public life, Taoism in their private life and hygiene, and Buddhism at the time of death, along with shamanistic folk religion also added in along the way. “Every Chinese wears a Confucian hat, Taoist robes, and Buddhist sandals” (Smith, 2009).

There are 3 main types of Taoism. The first type is referred to as philosophical Taoism, where it is essentially a frame of mind, where the goal is to conserve one’s te or power, by expending it efficiently. This type of Taoism holds the main concept of wu wei, meaning “inaction” but in Taoism means pure effectiveness. Wu wei is an action in which the individual strives to minimize conflict in relationships and be in harmony with nature (Smith, 2009). This concept more simply stated would be to learn to “go with the flow”. Attempting to exist in opposition to the Tao, one will eventually be consumed by it. Striving to live in harmony with the Tao or more specifically wu wei, will benefit from this relationship. Living more in harmony with the Tao can be often seen as being more out in the world and nature to experience its gifts while living a life interacting with nature as well as with others.

A second type of Taoism is “vitalizing” where practitioners strive to maximize their life force, also called qi or chi. These adepts worked with their minds, matter, and physical movement, to increase their life force (Smith, 2009). Some may find this branch of Taoism as more unusual or unfamiliar as Huston Smith called it a “vitality cult” (Smith, 2009). Most belief systems and/or religions are based upon the unknown, mysteries, and unconfirmed facts. To the uninformed, what is considered one person’s religion may very well be another person’s cult.

A third type of Taoism was influenced by Buddhism, being that of Religious Taoism. Here the actions of psychics, free-lance soothsayers, shamans, and faith healers who may have come by their powers naturally, religious Taoism institutionalized these activities (Smith, 2009). Religious Taoism appears as a crude superstition to the uneducated. At the time of Smith’s observation, science knew little of what energy is, how it proceeds, or the means by which it can be utilized (Smith, 2009). However, currently, we do know about faith healing engaging energies, including faith in oneself. Placebos are now known and proven to have various healing effects mentally, physically, and/or spiritually.

I have had much firsthand experience with all 3 of these types of Taoism along with Buddhism and Confucianism, as a philosophical lifestyle, as my martial arts and qigong lineages are deeply rooted within these belief systems. I did not priorly nor formally study any of these philosophies but rather lived with them in my life. I see the concepts and principles found within these philosophies as being highly relevant to my everyday routine. I was raised within the Christian Church and more specifically the Lutheran and Disciples of Christ branches. Taoism does not oppose nor contradict these Christian faiths but rather supports morals and ethics found in many other religions.

The Taoist concept of yin and yang, where harmony and balance coexist, contrast and relativity are seen in all things in life and nature. Yin and yang ultimately affect all aspects of life in health, relationships, business, and even other religions in various other aspects. Yin and yang are much more than simply the contrast between dark and light. The symbol for this concept depicts cause and effect, ebb and flow, and other manifestations of harmony, and is known as the Tajitu. The symbol actually has more components beyond just the 2 fish-shaped halves. The complete circle itself consists of the two halves, plus the small dots of contrast found in each half, and lastly, the line that divides the two halves. These dots remind us that nothing is truly black or white, or absolute. The fine line resting between the two opposing halves may be viewed as the gray area that we sometimes find ourselves navigating when striving to balance our decisions. Decisions between what we perceive as true, right, or correct for whatever situation and circumstances relate to any particular time and place. What is seen as correct yesterday may not be so today; appropriate for one, may not be for another. These components collectively represent the ever-changing relationship of all of these various pieces and parts that make up the whole.

Taoism does explain the creation of the Universe and what exists within it. The Tao transformed from the nothingness or Wuji, to yin and yang, then further into the 5 Elements or Wuxing, then to the 8 trigrams or Bagua, and eventually into the Ten Thousand Things. Some people may see these concepts as religious, while others may interpret as philosophy and maybe even others will see these ideas as a science of the universe.

The I Ching, a Taoist philosophical text written by Fu Xi around 1300 BCE, addresses 64 phases in that we go through in the process of becoming a human being (Hon, 2019). Through these phases, one can evolve from basically being unconscious to hopefully conscious, from an inferior to a superior human being. It actually takes considerable effort and time to become what we consider human. We are born basically like any other animal and more specifically a mammal, but with the potential abilities to learn to communicate and reason.

Hexagrams of the I Ching

There is a fundamental belief within Taoism, that we are not born with the wisdom of being “correct” but rather we are born and begin to be “true” in our perceptions, words, and actions. For example, a child cries because they are hungry, expressing their true feelings of hunger pangs in their stomach. Later in life, that same child will learn that the correct way to express oneself may be to ask for food verbally. We are usually not born as balanced or enlightened human beings. Humans are not intrinsically born as what we often label as “good”. Our nature is seemingly good as an innocent little human being but basically, we are born as an animal with no inherent skill to survive physically or socially. Unguided children will not feed, clothe or potty-train themselves. If you look at any young child not nurtured, guided, or refined by a parent or mentor of that child, that child will instinctively do whatever they please until met with resistance. The child is not inherently “bad” but rather has instinctive behavior, similar to that of a little animal not knowing of boundaries or refinement. If the parent doesn’t accept this duty of actual parenting, the child may eventually grow into an adult who spends their whole life behaving like an animal. If the parent does not take the time to give their child life direction by teaching with words and actions rooted in principle and love, that child will become a human being in physical form, while remaining an animal in their consciousness and relative actions.

Some belief systems or philosophic schools of thought believe that we have to earn our human potential beyond that of being an animal. We are born into a particular set of circumstances or actions of cause and effect, known as karma, in Hinduism, Buddhism, and Taoism. Even before we arrive in the physical form of a zygote, embryo, or fetus, there is a belief structure that we already made an agreement based upon our karma, of what kind of resources one will come into this world with and relative life from these resources. These may include time and place of birth, physical or mental traits, ethnicity, status, and other cultural variables. Hopefully, the individual earned good karma in their past life because that affects where and to who they are born into.

The first phase of life is childhood from birth to age 8, which is considered as Spring and is highly relative to one’s past karma. The individual child has very little control over their own current karma at this age, relying almost entirely upon where they were born and who their parents are. The order of the next phases of life would be Summer (ages 8-33), Late Summer (ages 33-58), Fall (ages 58-83), and Winter (ages 83-108). These phases of the year correspond accordingly with the 5 Element Theory or Wuxing (Wuxing, Internet Encyclopedia of Philosophy, n.d.), and the mental and physical changes we experience throughout our whole cycle of one lifetime.

After the initial spring phase of childhood and into young adulthood or summer, the individual begins to work on choosing whether or not they are going to go through life in a state of unconscious suffering or go through life evolving as a conscious human being. Life is a challenge or struggle, and we all experience this struggle differently. The struggle never ends as we strive to become more human until we can no longer. Similar to standing upright on two feet, we always have a struggle to work and exert effort to stay standing. As soon as we stop working on standing, we fall. Consequently, there is this constant struggle to become more human or to use other labels such as self-realization or self-mastery. Realization in this context may be defined as having an advanced understanding of the interrelationship of their mind, body, and consciousness. Self-cultivation is another appropriate term, as we ourselves are actually the garden that needs constant tending. Some among us may have started on this path decades long ago, trying to navigate within this lifestyle and path of self-cultivation. Some are considered spiritual teachers or leaders. They are not done yet, as we are never truly done as far as this physical life is concerned. If life is a constant struggle, the concept we have to accept is that no one is entitled to anything. If we truly want to change our reality, we need to realize that no one is going to change it for us. Not our friends, family, boss, government, or anyone other than ourselves. The universe and nature offer no entitlements that are going to change our individual reality. It starts with us taking ownership and responsibility to change our own set of circumstances and actions (karma) whether good or bad. If we look at our situations or circumstances as being someone else’s fault or responsibility, we have lost control over our own life and our own potential outcomes. Ultimately, we may realize that we allow others the power to manage our lives until we choose to change this reality, as we alone choose to make ourselves good or make ourselves bad.

The concept of freewill

We have no true freedom if we are subject to the will of others. Self-cultivation is about taking total ownership of our own life and its direction. We have this choice every minute of every day, until death. Ancient and time-proven safe and effective methods of mind and body practices rooted in Buddhism and Taoism, such as yoga, tai chi, qigong, and other methods, offer ways to build character, strength, and self-discipline. Within some belief systems, these practices can affect one’s karma. By regular and consistent execution in maintaining a particular posture or stance, despite the physical discomfort in doing so, the individual develops the fundamentals of self-discipline. These practices offer a very deliberate equation or recipe, to achieve self-cultivation. Self-cultivation cannot be achieved by luck or chance. Similar to traveling to a specific destination, one cannot easily reach their target by chance, without a map or sense of direction. Religions of Hinduism offer the Yamas and Niyamas whereas Christianity holds the 10 Commandments as guidance or maps of direction. Buddhism has the philosophy of the Eightfold Path and Islam has their 5 Pillars. The philosophy of Taoism has a similar guide in its own Eight-step Path.

This Eight-step Path of Taoism is where I will focus some attention. This path of processes is a map or recipe of insights that may lead to experiences in varying levels of evolution of our own consciousness. This recipe is rooted in the understanding that our life is basically a continuous yearly journey around the sun where we all go through the yearly cycles of the climatic seasons. The climate appears very random to us as children, where we see sun and rain for a while and then a time later of wind and snow. Until we are taught that there is a deliberate repeating cycle, this change in our surroundings, environment and relative weather patterns seems to be so random. When the child knowingly experiences a second or third year of the season changes, the climate becomes less confusing and actually more predictable. Similarly, the steps or cycles of the Eight-step Path may appear at first to be somewhat random but are quite deliberate.

The first step may be the most difficult, which is to truly see oneself in the highest expression of their humanness. The Sanskrit word of namaste, meaning of “may the divine in me see the divine in you”. The challenge here is that in most cases, the individual cannot see the divine in others because they cannot see it first in themselves. This highly important component is in the reflection of actually looking inside of yourself. Often this step is most uncomfortable, where the individual is venturing outside of their comfort zone in order to go through the humility of seeing themselves in a less-than-perfect perspective. This is where methods of sitting, standing, and moving practices within yoga, qigong, tai chi, and others can offer these self-awareness reflections, in addition to their mere basic physical benefits of Westernized glorified stretching and breathing exercises. Beyond just exercising the body, these somewhat gentle methods can require the practitioner to become aware of their various aspects of weaknesses in their postural alignments, coordination, balance, and other facets of their self-awareness like breath and heart rate. Observing and becoming aware of our physical body is the gateway into becoming more aware of our complex thoughts and emotions. We are not our thoughts, but rather the observer and master of them. Within the Tao Te Ching we find the wisdom text relating to reflection in (Novak, 1994):

“Knowing others is intelligence,

knowing yourself is true wisdom.

Mastering others is strength,

mastering yourself is true power.

If you realize that you have enough,

you are truly rich…”

We can seek to find the root causes of the turbidity and chaos in our society today, where most people do not aspire to see their true selves and the chaos coming from within. This can be evident in our lack of taking ownership and accountability for any of our own behaviors. Self-reflection is a very important component of any belief system or spiritual cultivation. It is called reflection because in ancient times, mirrors did not exist. One would actually have to look at water in order to see their own image or a reflection thereof. If the water was moving or turbid it would not be possible to see one’s reflection. Similarly, if one’s thoughts and relative lifestyle are turbid, it is very difficult for one to self-reflect. Your mind is that water and so you never really get a chance to see your true nature because it’s not very tranquil enough and never clear enough to reveal even just a fleeting glimpse of our true nature. This is an important component of spirituality, self-improvement, self-awareness, or whatever one chooses to call this concept. This nature of our higher nature isn’t just your nature. It is my nature. It is his and her nature. It is all of our nature. It is all the same nature being that we are all basically connected. The divine in me sees the divine in all. We all have one little particle of that highest nature and when it is momentarily separated, we suffer the illusion of individuality for only a moment.

Strive to see your true nature

I do not see Taoism, Confucianism, or Buddhism as religions, but rather as life philosophies in that they hold principles that can easily be seen and/or incorporated into other spiritual belief systems. What I find most appealing about Taoism is that I don’t find it to be a religion by definition, but rather a philosophy of how to navigate the human condition. I have found that Taoism at its core seeks to focus on holistic, universal, and peaceful principles of living in harmony with nature and the natural order of all within it, whether alive or inanimate.

References:

Chinese Religions and Philosophies | National Geographic Society. (2022, May 20). National Geographic. Retrieved August 9, 2022, from https://education.nationalgeographic.org/resource/chinese-religions-and-philosophies/

Hon, Tze-Ki, “Chinese Philosophy of Change (Yijing)”, The Stanford Encyclopedia of Philosophy (Summer 2019 Edition), Edward N. Zalta (ed.), URL = https://plato.stanford.edu/archives/sum2019/entries/chinese-change

Novak, P. (1994). The World’s Wisdom. Retrieved from https://platform.virdocs.com/r/s/0/doc/122387/sp/178876424/mi/570541808?cfi=%2F4%5Btext%5D%2F2%5Bchapter06%5D%2F6%2F250%2F2%2C%2F1%3A0%2C%2F1%3A0

Smith, H. (2009). The World’s Religions. Retrieved from https://platform.virdocs.com/r/s/0/doc/119147/sp/178692013/mi/570158024?cfi=%2F4%2F2%5Bch8%5D%2F4%2F182%2C%2F1%3A0%2C%2F1%3A0

Wuxing (Wu-hsing) | Internet Encyclopedia of Philosophy. (n.d.). Internet Encyclopedia of Philosophy. Retrieved August 9, 2022, from https://iep.utm.edu/wuxing/

Please contact me if you, your business, organization, or group, might be interested in hosting me to speak on a wide spectrum of topics relative to better health, fitness, and well-being.

I also have hundreds of FREE education video classes, lectures, and seminars available on my YouTube channel at:

https://www.youtube.com/c/MindandBodyExercises

Many of my publications can be found on Amazon at:

http://www.Amazon.com/author/jimmoltzan

My holistic health blog is available at:

https://mindandbodyexercises.wordpress.com/

http://www.MindAndBodyExercises.com

Mind and Body Exercises on Google: https://posts.gle/aD47Qo

Jim Moltzan

407-234-0119

The Flow State – being in the zone, dialed in

Sat, 31 Aug 2024 05:00:00 GMT

The “flow state” also known as being “in the zone,” refers to a focused mental state in which an individual is fully immersed in an activity, perhaps feeling energized, with effortless action, while also enjoying the process. This term was introduced by psychologist Mihaly Csikszentmihalyi in the 1970s. This flow is often described as a state of “optimal experience,” where individuals are so involved in what they are doing that they may lose track of time and may even become oblivious about their surroundings.

I have come to experience this myself through martial arts training with weapons practice where one strives to harmonize the movement of the sword with the mind and body engagement. See my broadsword demonstration. https://youtu.be/d_KmKHFbCt8?si=GMYvzTs9IpmmUN63&t=491

I have seen others achieve the flow state through rowing or crew. In rowing this flow state is referred to as “perfect swing” or just swing. Swing only happens when all eight rowers are rowing in such perfect unison that no single action by anyone is out of sync with those of all the others. Only then will the boat continue to move, unchecked, fluidly and gracefully between the pulls of the oars.

Characteristics of the flow state may include:

Intense Concentration: People in a state of flow are deeply focused on the task in the present moment. They experience a sense of clarity and concentration, with a heightened focus on the present moment.
Loss of Self-consciousness: People in flow often report a decreased awareness of themselves. They are not too concerned with how they are perceived by others or with thoughts of failure and success.
Timelessness: Flow activities can create a sense of time distortion. Some people may feel that time is passing quickly or, conversely, that they’ve been experiencing an activity for a much longer period than actually has transpired.
Intrinsic Motivation: Flow is often linked with intrinsically rewarding activities. The satisfaction and enjoyment come from the activity itself rather than external recognition or rewards.
Clear Goals: Activities that produce flow typically have concise and achievable goals. Individuals understand what needs to be done, and feedback is immediate.
A Balance of Skill and Challenge: Flow manifests when the level of challenge in an activity is highly compatible with an individual’s skill level. If the activity is too easy, it may lead to boredom. If the activity is too difficult, it can result in anxiety or insecurity.

Some common examples of activities that may manifest into a flow state include certain sports, playing musical instruments, writing/journaling, painting, martial arts, target shooting, or other artistic endeavors, or any other task that requires some skill, ability, and concentration. Achieving a flow state can have many positive effects on overall physical health, mental well-being, creativity, and even performance. Many pursue flow-inducing activities to further enhance their experiences and productivity.

There are several benefits to experiencing a flow state. These may include:

Increased productivity and creativity
Reduced stress and anxiety
Improved mood and well-being
Greater sense of self-efficacy

How can one achieve a flow state? There is no one-size-fits-all answer. If someone can find activities that they enjoy and that challenge them just enough, they’ll be more likely to experience a flow state. And once they do, they will better understand why it’s such a sought-after experience. However, there are several things someone can do to increase their chances of experiencing it. These may include:

Choose a challenging but achievable task.
Set clear goals for yourself.
Remove distractions.
Get into a relaxed but focused state of mind.
Be fully present in the moment.

Some additional tips for achieving a flow state:

Find a passion. What activities do you get lost in? What makes you lose track of the world around you? Once you know what your passions are, you can begin to focus on activities that are related to them.
Set smaller, more achievable goals. When you’re starting out, it’s imperative to set goals that are challenging enough but not too difficult. If you set goals that are too out of reach, you’re more likely to get discouraged and give up.
Break down bigger tasks into smaller ones. This will make challenges seem less daunting and more manageable.
Get rid of external and internal distractions. When you’re trying to achieve a flow state, it’s important to reduce as many distractions as possible. Turn off the phone, close the email app, and seek a quiet place to perform your tasks.
Be present in the moment. Put your mind where you are at. Don’t dwell on the past or worry about the future. Try to focus on the task at hand and enjoy the experience.

Please contact me if you, your business, organization, or group, might be interested in hosting me to speak on a wide spectrum of topics relative to better health, fitness, and well-being.

I also have hundreds of FREE education video classes, lectures, and seminars available on my YouTube channel at:

https://www.youtube.com/c/MindandBodyExercises

Many of my publications can be found on Amazon at:

http://www.Amazon.com/author/jimmoltzan

My holistic health blog is available at:

https://mindandbodyexercises.wordpress.com/

http://www.MindAndBodyExercises.com

Mind and Body Exercises on Google: https://posts.gle/aD47Qo

Jim Moltzan

407-234-0119

Operant Conditioning: A Holistic Approach to Behavior and Health

Wed, 28 Aug 2024 05:00:00 GMT

When humans and other animals learn to relate their behavior with reinforcing or punishing consequences, this is referred to as operant conditioning. In the Operant Conditioning Theory, there are basically four methods consisting of positive reinforcement, negative reinforcement, positive punishment, and negative punishment (Ettinger, 2018).

Reinforcement is a method that increases the chances and frequency that a response may occur. Positive reinforcers are stimulus awarded after a response that increases the probability of the response. Negative reinforcers are when stimulus is removed following a desired response, which increases the probability of the initial response (Ettinger, 2018). An example of positive reinforcement would be awarding a child an allowance for completing their chores. An example of negative reinforcement would be removing a curfew for a child completing their homework early. Specific techniques such as shaping, verbal instruction, physical guidance, modeling, and increasing motivation can be implemented to encourage the manifestation of an initial desired operant response. The schedule at which reinforcements are administered can also affect the response behavior. A continuous reinforcement schedule occurs when behavior is reinforced every time it takes place (Ettinger, 2018). An example of this would be rewarding a dog with a treat after it sits still for a determined amount of time. A partial reinforcement schedule occurs when behavior is reinforced for only part of the time (Ettinger, 2018). An example of this would be a fisherman being rewarded with catching fish throughout the day, but with the time in between catches varying. Partial schedules of reinforcement are slower to be instilled but are noticeably more lasting than when no reinforcement is implemented at all. Partial reinforcement schedules breakdown further into either ratio or interval schedules, where both may be either variable or fixed (Ettinger, 2018).

(File:Operant Conditioning diagram.png – Wikimedia Commons, n.d.)

Punishment is a method where a stimulus implemented, either added (positive punishment) or removed (negative punishment) following a response affects a decrease in the frequency or chances of that response occurring. A punishment effectiveness in creating a desired change in behavior is determined by the punishment’s consistency, intensity, moderation and if there is a delay between a response and punishment. Also, combining a punishment with positive reinforcement may improve the effectiveness of the punishment (Ettinger, 2018). An example of positive punishment would be adding a curfew to a child in response to the child not completing their homework. An example of negative punishment would be to take away internet access due to the child not completing their homework.

(Admin & Admin, 2023)

Building of self-discipline and its relative behavior, is something that I was introduced to, through martial arts. I was 16 years-old at the time, and I experienced a very rigidly formatted version of operant conditioning. This is a very instrumental age for most people, where adolescence offers a time to begin to develop a sense of self, independence, identity, and self-awareness (Author Removed at Request of Original Publisher, 2015). Positive reinforcement is a tool used not only in most modern martial arts systems today, but also in coaching of sports, in schools, and other places of exercise to enhance fitness, well-being, self-discipline, stress management and many other reasons. In most martial arts schools, reinforcement and punishment are implemented as methods of operant learning. An individual is often rewarded here with a positive stimulus for a behavior that may be perceived as improving or growing stronger in character or punished by removal of stimulus for not improving or demonstrating good judgement. Particular to martial arts training, when a student starts on this path, most are educated that there exists a work and reward system of positive reinforcement delivered through a belt system. The belts range from the color spectrum where a white belt is a beginner to a blackbelt as having more proficiency, and then various degrees of blackbelt reflecting more expertise. When a student puts in the time and effort towards practicing and attempting to perfect the various exercises, techniques and relative sets or forms, they receive a reward of the next colored belt. I see the scheduling of this technique as partial reinforcement, in that a student doesn’t receive a new belt reflecting their progression after every class, but rather over a longer length of time demonstrating continual improvement.

Conversely, many instructors will use some methods of negative punishment where they maybe remove one-on-one time or personal instruction if a student does not demonstrate improvement of their skills or is perceived as not being serious about their own personal development. Or another example would be positive punishment where a student would be encouraged to stay after class to practice more in order to demonstrate that they are indeed serious about improving. While some of these methods may appear as outdated, harsh, or lacking compassion, I actually see them as being quite the opposite. If the end result and goal is for the individual to develop self-discipline and the infinite number of benefits that come with this trait, then the methods do justify the outcomes.

If instructors, coaches, teachers, and other positions of authority are to use punishment and other apathetic forms of control, they must be conscious of their potential impact. Although punishment may affect a response, it may also condition dysfunctional behaviors in the individual, by cultivating a conflict within the student-teacher relationship (Leeder, 2022).

References:

Author Removed At Request Of Original Publisher. (2015, October 26). 6.3 Adolescence: Developing Independence and Identity – Introduction to Psychology. Pressbooks. Retrieved October 8, 2022, from https://open.lib.umn.edu/intropsyc/chapter/6-3-adolescence-developing-independence-and-identity/

Ettinger, R. H. (2018). Psychology: The Science of Behavior (6th ed.). BVT Publishing.

Leeder, T. (2022) Behaviorism, Skinner, and Operant Conditioning: Considerations for Sport Coaching Practice, Strategies, 35:3, 27-32, DOI:10.1080/08924562.2022.2052776

File:Operant conditioning diagram.png – Wikimedia Commons. (n.d.). https://commons.wikimedia.org/wiki/File:Operant_conditioning_diagram.png

Admin, & Admin. (2023, June 30). B.F. Skinner’s Theory of Operant Conditioning. Communication Theory. https://www.communicationtheory.org/b-f-skinners-theory-of-operant-conditioning/

Please contact me if you, your business, organization, or group, might be interested in hosting me to speak on a wide spectrum of topics relative to better health, fitness, and well-being.

I also have hundreds of FREE education video classes, lectures, and seminars available on my YouTube channel at:

https://www.youtube.com/c/MindandBodyExercises

Many of my publications can be found on Amazon at:

http://www.Amazon.com/author/jimmoltzan

My holistic health blog is available at:

https://mindandbodyexercises.wordpress.com/

http://www.MindAndBodyExercises.com

Mind and Body Exercises on Google: https://posts.gle/aD47Qo

Jim Moltzan

407-234-0119

Managing Back Pain – You Have Options

Mon, 26 Aug 2024 06:31:47 GMT

My goal is to present an education for holistic health to increase longevity and quality of life (heathspan), that brings awareness to these time-proven methods. With an intent to de-mystify and simplify explanations, hopefully, more people can come to realize that we are all accountable for our own well-being.

Please contact me if you, your business, organization, or group, might be interested in hosting me to speak on a wide spectrum of topics relative to better health, fitness, and well-being.

I also have hundreds of FREE education video classes, lectures, and seminars available on my YouTube channel at:

https://www.youtube.com/c/MindandBodyExercises

Many of my publications can be found on Amazon at:

www.Amazon.com/author/jimmoltzan

My holistic health blog is available at:

https://mindandbodyexercises.wordpress.com/

www.MindAndBodyExercises.com

Mind and Body Exercises on Google: https://posts.gle/aD47Qo

Stress & Headache Management – University Club Holistic Health Discussion

Wed, 21 Aug 2024 05:00:00 GMT

My classes and discussions go way beyond the teaching of tai chi and qigong alone. My last public discussion at the University Club of Winter Park covered many topics, such as:

– types of stress

– strategic trauma

– parasympathetic and sympathetic nervous systems

– general adaption syndrome (GAS)

– coping mechanisms

– types of headaches

– herbs for managing sinus headaches

– methods to manage specific types of headaches

– the 12 primary energy meridians

– various acupressure techniques for managing stress and headaches

My 1-hour discussion can be viewed at:

Please contact me if you, your business, organization, or group, might be interested in hosting me to speak on a wide spectrum of topics relative to better health, fitness, and well-being.

I also have hundreds of FREE education video classes, lectures, and seminars available on my YouTube channel at:

https://www.youtube.com/c/MindandBodyExercises

Many of my publications can be found on Amazon at:

www.Amazon.com/author/jimmoltzan

My holistic health blog is available at:

https://mindandbodyexercises.wordpress.com/

www.MindAndBodyExercises.com

Mind and Body Exercises on Google: https://posts.gle/aD47Qo

Glutamate – plays a major role in shaping learning and memory

Sat, 17 Aug 2024 05:54:16 GMT

Glutamate – the most abundant excitatory neurotransmitter in your brain plays a major role in shaping learning and memory.

Glutamate, also known as glutamic acid, is an amino acid and is a major excitatory neurotransmitter. Excitatory neurons release neurotransmitters that initiate an action potential into postsynaptic neurons. Glutamate originates from glucose and is found in the central nervous system (CNS) including the brain and spinal cord. Glutamate is thought to be an important component of long-term potentiation, which is the process of neuronal functioning that changes and regulates some types of learning and memory. Recent research shows that learning and memory formation can be improved by pharmaceuticals that assist in glutamate activity. Monosodium glutamate (MSG) which is often used as a food additive for flavoring, contains glutamate. Consuming foods containing large amounts of MSG may induce dizziness and numbness, while possibly inhibiting learning and memory. These symptoms are likely due to the overexciting of glutamate neurons with excessive amounts of glutamate (Ettinger, 2018).

(Happiest Health, 2023)

Glutamate can over-excite neurons until they commit suicide, in what is called excitotoxicity. This glutamate imbalance is thought to be involved in some degenerative brain diseases such as Alzheimer’s disease and amyotrophic lateral sclerosis (ALS or Lou Gehrig’s disease). Excessive brain glutamate levels may cause numerous symptoms, including hyperalgesia (pain amplification), anxiety, restlessness, and ADHD-like symptoms such as inability to focus. A glutamate deficiency in the brain is thought to cause symptoms such as insomnia, concentration problems, mental exhaustion and low energy (Role of GABA and Glutamate in Fibromyalgia and ME/CFS, 2022).

(Andistowe, 2023)

References:

Happiest Health. (2023, July 18). Glutamate: excitatory neurotransmitter of brain | Happiest Health. https://www.happiesthealth.com/articles/neurology/glutamate-neural-connections

Andistowe. (2023, April 12). What is Glutamate. Nourished Blessings. https://nourishedblessings.com/what-is-glutamate/

Ettinger, R. H. (2018). Psychology: The Science of Behavior (6th ed.). BVT Publishing.

Role of GABA and Glutamate in Fibromyalgia and ME/CFS. (2022, June 12). Verywell Health. Retrieved September 15, 2022, from https://www.verywellhealth.com/gaba-glutamate-fibromyalgia-chronic-fatigue-716010

Please contact me if you, your business, organization, or group, might be interested in hosting me to speak on a wide spectrum of topics relative to better health, fitness, and well-being.

I also have hundreds of FREE education video classes, lectures, and seminars available on my YouTube channel at:

https://www.youtube.com/c/MindandBodyExercises

Many of my publications can be found on Amazon at:

http://www.Amazon.com/author/jimmoltzan

My holistic health blog is available at:

https://mindandbodyexercises.wordpress.com/

http://www.MindAndBodyExercises.com

Mind and Body Exercises on Google: https://posts.gle/aD47Qo

Jim Moltzan

407-234-0119

Do Recreational Sports and Religions Exist in Separate Domains?

Wed, 14 Aug 2024 05:00:00 GMT

Americans do love their sports, as do many other nations and their populations across the world. America has about 29% of the population considered as avid fans and 46% as casual fans (Statista, 2023). Another source reports that Americans consider themselves sports fans in general at 63% versus Europeans at 69% (YPulse, 2023). I surmise that there are many other studies and reports on this topic that will sway far and wide depending upon the researchers and intent for the studies. I think this is important to note due to the question of separation between sports and religion. Additionally, I do think that many Americans feel that they do not have to have an affiliation to sports or religion, where the two can very much be mutually exclusive of each other. Or, where either of these two elements of American culture are related in ways that would make the others incompatible or null to the other. Many do not want to see their own involvement in sports, on any level to be labeled as a religious relationship. However, when analyzed for specific similarities in components of various religions, such as rituals, initiations, use of symbols, conformity to the group and groupthink, superstitions, adherence to uniforms/clothing/hairstyle, and particular jargon, sports fans often have all these boxes checked. So do many branches of the military in the US and worldwide. Many of these facets exist in liminal groups of particular sects and brotherhoods (Kottak, 2019). Ironically, these components are often the same criteria that are evaluated in labeling particular groups as cults or cult-like. “Culture” is often used for more positive contexts. “Cult” is a word that gathers a much more negative response. Being labeled as a cult can have significant consequences for any religious institution, sports team/group, or various other groups and their members, even in countries that are openly committed to religious freedom and freedom of speech (Peretz, et al., 2021).

This topic of recreational activities and religions strikes a nerve with me as I have had firsthand experience and knowledge, in participation within various groups that have received the “cult” label. Church groups (Christianity, Taoism, Scientology), sports teams/groups/fans (baseball, football, cheerleading, rowing), and fitness trends (martial arts, yoga, Falun gong) have all been labeled to outsiders of these groups as cults on some levels large and small. Consequently, I have come to understand that one person’s culture is another person’s cult. Similarly, one person’s sport may be seen as religious to others not in that group.

I do think that a benefit and disadvantage of modern society is the need to assign a label to every single thing, big and small, animate and inanimate, real or imagined, etc. While striving to have clear definitions for all things, we often fail in the realization that not everything is either black or white, or absolute. Rather, all things are in a constant state of flux and/or change, relative to their unique set of circumstances at a given time and place. People in Salem were labeled as witches and burned to death a few hundred years ago. Religious groups worldwide still to this day kill one another to prove who is more righteous. While the US does have its many problems, fortunately, we do have these sometimes-considered pesky little words of the 1st amendment that allow us the right to express ourselves rather in speech, freedom to worship, or freedom to be fanatical in sports and recreation activities as long as it does not infringe upon another’s rights.

Someone may enjoy watching or participating in sports activities but does not necessarily need to be a fan(atic). Similarly again, not all religions need to be labeled as cults, nor are all cults religious. Much grey area as everyone is free to have their own perspectives on these issues here in the US, for now at least. Some places elsewhere in the world cannot even openly engage in this conversation. Sports and religion, despite their similarities, serve different roles in society and culture. Therefore, I agree that religion and recreation can be separated.

References:

Statista. (2023, May 4). Sports fans share in the U.S. 2023. https://www.statista.com/statistics/300148/interest-nfl-football-age-canada/

YPulse. (2023, June 15). NA vs WE: Who Are the Bigger Sports Fans? – YPulse. https://www.ypulse.com/article/2022/05/19/we-na-vs-we-who-are-the-bigger-sports-fans/

Kottak, C. P. (2019). Mirror for Humanity: A Concise Introduction to Cultural Anthropology.

Peretz, E., & Fox, J. A. (2021). Religious Discrimination against Groups Perceived as Cults in Europe and the West. Politics, Religion & Ideology, volume 22, no. 3-4, pages 415–435. https://doi.org/10.1080/21567689.2021.1969921

US Youth Experiencing Adult Health Issues at Earlier Ages

Sat, 10 Aug 2024 05:00:00 GMT

Here are some summaries of factors that are leading the US younger population to be experiencing major health issues of obesity, diabetes, anxiety, depression, suicide, and other issues, typically considered as adult issues in years past:

Obesity

Childhood obesity is a serious and growing problem in the United States. It affects almost 20% of children and teens ages 2 to 19.
Increased consumption of processed foods and sugary drinks: The rise of fast food, sugary drinks, and processed snacks has contributed to a significant increase in calorie intake and a decrease in nutrient intake among young people.
Decreased physical activity: The increased prevalence of sedentary lifestyles, due to factors such as television, video games, and computer use, has led to a decrease in physical activity among young people.
Marketing of unhealthy foods: Children and adolescents are bombarded with advertisements for unhealthy foods, which can influence their dietary choices.

(Joyner, 2023)

Diabetes

Genetic predisposition: Type 2 diabetes has a strong genetic component, and a family history of the disease increases the risk of developing it.
Obesity: Obesity is a major risk factor for type 2 diabetes.
Unhealthy diet: A diet that is high in processed foods, sugary drinks, and red meat can increase the risk of developing type 2 diabetes.
Lack of physical activity: Physical activity helps to control blood sugar levels and can reduce the risk of developing type 2 diabetes.

Anxiety and depression

Increased academic pressure: Young people today face a lot of pressure to succeed in school, which can lead to stress and anxiety.
Social media: Social media can be a source of both positive and negative social interactions. For some young people, social media can lead to feelings of isolation, inadequacy, and anxiety.
Cyberbullying: Cyberbullying is a growing problem that can have a serious impact on the mental health of young people.
Fear of violence: Young people today are more likely to be exposed to violence, both in their communities and in the media. This exposure can lead to feelings of fear, anxiety, and stress.

Suicide

Mental health disorders: Mental health disorders are a major risk factor for suicide.
Substance abuse: Substance abuse is another major risk factor for suicide.
Exposure to violence: Young people who are exposed to violence are more likely to attempt suicide.
Lack of access to mental health care: Many young people who need mental health care do not receive it, which can increase their risk of suicide.

Other issues

Sleep deprivation: Young people today are more likely to be sleep deprived, which can lead to a variety of health problems, including obesity, diabetes, anxiety, and depression.
Exposure to environmental toxins: Young people are more likely to be exposed to environmental toxins, such as lead and air pollution, which can have a negative impact on their health.
Lack of access to healthy food: Many young people do not have access to healthy food, which can lead to a variety of health problems, including obesity, diabetes, and heart disease.

These are just some of the factors that are leading the US younger population to be experiencing major health issues. It is important to address these issues to promote the health and well-being of young people. I think that we are way past thinking and talking about these issues as maybe being a concern, and rather look at them as a harbinger of what is soon to come. More doing and less pondering. Just below is the link to my YouTube video, introducing a strategy to help address this issue of combating youth mental and physical decline:

References:

Infographics | DASH | CDC. (n.d.). https://www.cdc.gov/healthyyouth/multimedia/infographics_posters/infographics.htm

Covert, D., & Fraire, M. G. (2019). The role of anxiety for youth experiencing suicide-related behaviors. Children’s Health Care, 48(4), 351–371. https://doi.org/10.1080/02739615.2019.1630284

Chen, M., Padmapriya, N., Chua, X. H., Escobosa, L. L. T., Tay, A. E., Tai, B. C., Petrunoff, N., & Müller-Riemenschneider, F. (2024). Screen viewing patterns and their association with mental wellbeing and psychological distress: a cross-sectional study amongst university students. BMC Public Health, 24(1), 1–12. https://doi.org/10.1186/s12889-024-19608-1

Dalton, E. D., Hammen, C. L., Brennan, P. A., & Najman, J. M. (2016). Pathways maintaining physical health problems from childhood to young adulthood: The role of stress and mood. Psychology & health, 31(11), 1255–1271. https://doi.org/10.1080/08870446.2016.1204448

Jones, L. C., Mrug, S., Elliott, M. N., Toomey, S. L., Tortolero, S., & Schuster, M. A. (2017). Chronic Physical Health Conditions and Emotional Problems From Early Adolescence Through Midadolescence. Academic pediatrics, 17(6), 649–655. https://doi.org/10.1016/j.acap.2017.02.002

Joyner, J. (2023, December 9). CDC updates tool to help treat childhood obesity. Healthnews. https://healthnews.com/news/cdc-updates-tool-to-help-treat-childhood-obesity/

Scheiner, C., Grashoff, J., Kleindienst, N., & Buerger, A. (2022). Mental disorders at the beginning of adolescence: Prevalence estimates in a sample aged 11-14 years. Public health in practice (Oxford, England), 4, 100348. https://doi.org/10.1016/j.puhip.2022.100348

Please contact me if you, your business, organization, or group, might be interested in hosting me to speak on a wide spectrum of topics relative to better health, fitness, and well-being.

I also have hundreds of FREE education video classes, lectures, and seminars available on my YouTube channel at:

https://www.youtube.com/c/MindandBodyExercises

Many of my publications can be found on Amazon at:

http://www.Amazon.com/author/jimmoltzan

My holistic health blog is available at:

https://mindandbodyexercises.wordpress.com/

http://www.MindAndBodyExercises.com

Mind and Body Exercises on Google: https://posts.gle/aD47Qo

Jim Moltzan

407-234-0119

Is Deception Permissible in Research Studies, if it Serves the Greater Good?

Wed, 07 Aug 2024 05:00:00 GMT

I think that the topic of the usage of deception is quite controversial due to the ambiguity and vast opportunities for interpretation of what is considered “harmful” to an individual. What circumstances may seem as safe and harmless to one person, may be devastating or debilitating to others. Who exactly is the arbitrator of these decisions and what makes them qualified? If we have learned one thing over the last few years, it may be that not everyone seems to view science from the same perspective. We can hope that those who administer research studies have their ethics and moral compass pointing in the right direction, but history has demonstrated the contrary in previous studies such as the Little Albert Experiment (infant behavior study), the Milgram Experiment (electric shocks as punishment), the Stanford Prison Experiment (participants took on the roles of guards or prisoners) and the now infamous Tuskegee Syphilis Study which involved the denial of syphilis treatment to African-American males in Alabama from 1932 until 1972.

Back in the 1920’s, I don’t think there was as much of a concern over the ethics of studies with children such as the “The Little Albert Experiment” where a young infant was conditioned to fear specific animals (Cheezy, 2010). I can only speak from my personal experience of having parents who were born in the 30’s and raised me in the 60’s and 70’s, where corporal punishment was often the norm at home and in some schools. Corporal punishment has been used in both secular and religious educational systems in many societies in past centuries, up until recently (Baron, 2005). What was considered an acceptable method of treating children years ago is no longer. I am pretty confident that while this type of experiment and relative study was acceptable at the time, today this would be considered child abuse and/or child endangerment.

I think even though some experiments from the past or current day, can be considered unethical despite the rewards of such studies. This is where the common debate of “just because we can do something, should we” might continue (Epstein, 2022). To go down a bit of a darker path consider the following. Even though people perform evil actions or questionable behavior, whether as the researcher or the participant, how does the science advance to recognize or prevent such actions? Experimentation and studies are a necessary, evil determined by current culture, society, and our current morality police.

I would hope that today, researchers would have more of a plan to effectively and thoroughly defuse whatever fear or anxiety that would be introduced to the participants from the experiment. Additionally, this study seems quite weak in that there was only one child participant. Perhaps more participants would broaden the sample of the study. Other criteria such as age, gender and prior exposure to animals or sounds would play a role in the outcome of this type of experimentation. Different breeds of whatever animal species could also affect the outcomes, as a large Doberman Pincher might be a bit more aggressive towards a child than say a diminutive Teacup Terrier.

Rahwan, Z., Fasolo, B. & Hauser, O.P. Deception about study purpose does not affect participant behavior. Sci Rep 12, 19302 (2022). https://doi.org/10.1038/s41598-022-21972-0

I think we often personally justify some level of deception if it appears to be for the greater good of humanity, society, nature, or other select demographics. However, when it comes to us or someone close to us, becoming the object of such deception for the greater good, do we still look at the deception as acceptable? Realizing that allowing some transparency will possibly taint the results, I feel that there needs to be some level of honesty, preferably beforehand and definitely afterward if we are to expect and respect people to be future participants in any studies or experiments. Otherwise, people will continue to lose trust in those administering the research studies and make their own adjustments as perceived necessary or simply choose not to participate to begin with. These options seem readily apparent in the current day as some parents feel that their children were unwilling participants in their children’s education, having been severely interrupted or compromised during the COVID-19 pandemic. This event could be viewed as a mass case study or research experiment where there may have been no clear plan or protocols in place previously to determine what may be considered deceptive, harmful, or maybe even abusive to those involved. I feel that much time and further research will help us to better determine if the deception was justified and at what cost mentally and physically.

References:

Baron, J. H. (2005). Corporal punishment of children in England and the United States: current issues. The Mount Sinai Journal of Medicine, New York, 72(1), 45–46.

Cheezy, John. “The Little Albert Experiment.” YouTube, YouTube, 1 June 2010,https://www.youtube.com/watch?v=9hBfnXACsOI

Epstein, D. (2022, June 4). Medical Futility: Just Because We Can Do Something. . .Should We? SoMeDocs: Doctors on Social Media. Retrieved September 29, 2022, from https://doctorsonsocialmedia.com/medical-futility-just-because-we-can-do-something-should-we/

Rahwan, Z., Fasolo, B. & Hauser, O.P. Deception about study purpose does not affect participant behavior. Sci Rep 12, 19302 (2022). https://doi.org/10.1038/s41598-022-21972-0

Please contact me if you, your business, organization, or group, might be interested in hosting me to speak on a wide spectrum of topics relative to better health, fitness, and well-being.

I also have hundreds of FREE education video classes, lectures, and seminars available on my YouTube channel at:

https://www.youtube.com/c/MindandBodyExercises

Many of my publications can be found on Amazon at:

http://www.Amazon.com/author/jimmoltzan

My holistic health blog is available at:

https://mindandbodyexercises.wordpress.com/

http://www.MindAndBodyExercises.com

Mind and Body Exercises on Google: https://posts.gle/aD47Qo

Jim Moltzan

407-234-0119

Most Have Choices, but Don’t Like the Options

Sat, 03 Aug 2024 05:00:00 GMT

Often people feel that they have no choices regarding their own health. This is true for some people, but mostly I see people having choices that they don’t like. An individual may have little control or lose their ability to take personal responsibility for their own health, due to that individual’s unique set of circumstances. Children are often subject to the habits and actions of their parents until they learn about nutrition, fitness, and wellness. Those who suffer from mental illness or are injured may be unable to take control of their own health, where others or government agencies are needed to intervene. Those in prisons are also not really in much control of what they consume, physical activity, and violence that may affect their health and well-being. Some individuals have their own unique socioeconomic factors that may affect or lead to their inability to have proper nutrition or access to healthcare and fitness options. I think this is where society needs to make a distinction between providing help to those who cannot take care of themselves and those who choose not to take care of themselves.

We live in a time where behavior contradictions abound. Such as taking the time and effort to buy and prepare their own foods of a healthier variety; fast food is often cheaper and tastes better they may justify. Or people will have no budget for nutritious foods or a gym membership but will visit Starbucks daily for $5.00+ sugar-loaded coffee drinks. Despite this current mentality, some with little resources still may find time to walk, run, swim, practice calisthenics, or watch free YouTube exercise classes for almost every type of exercise method. These options are available for free, but many choose not to exercise or pursue a healthy diet. We as a society need to get past looking at health and well-being as a luxury, privilege, or commodity. Rather we can see health, fitness, and wellness as basic life skills that need to be taught at the grade school level, so we can become a better nation. Become healthy.

From a holistic health point of view, everything influences and affects healthy or unhealthy behaviors. What we think, what we eat, and how we move, are what I see as the root components of our health and wellbeing. Everything else basically branches off from these factors. If I must pick one aspect of behavior that is most important, I will highlight personal responsibility. Over many decades, our American society has gradually eroded from people feeling and being responsible for their own health and well-being, to that where many people feel that it is the government, their doctors, their employers, and everyone else’s responsibility to keep the individual healthy. The state of Vermont has implemented a program called the Vermont 3-4-50, which offers the potential for people to become more self-empowered to seek out the resources to become better educated regarding better nutrition, physical activity, and mental health (HealthVermont, 2019). The program seems to be based on politicians, employers, and schools all promoting the program. The key component here is that schools need to play a major role in teaching the youth how to live a healthy lifestyle. It is so cliché, but the youth of today are indeed the leaders of tomorrow. There has been much media attention in the last year on how the recent generation, or Gen Z, is now being labeled as the “anxious” or “depressed” generation. This program and mindset are exactly what is needed not just for Gen Z but for people of all ages. Hopefully, the 3-4-50 program can spread more awareness and become implemented on a national level.

Make good choices. Be wise in your decisions, as your life and those you care about are most affected by your thoughts and actions.

Reference: HealthVermont. (2019, July 1). 3-4-50 Vermont: Standing together to reduce chronic disease [Video]. YouTube. https://www.youtube.com/watch?v=GGlv0aC86HU

Please contact me if you, your business, organization, or group, might be interested in hosting me to speak on a wide spectrum of topics relative to better health, fitness, and well-being.

I also have hundreds of FREE education video classes, lectures, and seminars available on my YouTube channel at:

https://www.youtube.com/c/MindandBodyExercises

Many of my publications can be found on Amazon at:

http://www.Amazon.com/author/jimmoltzan

My holistic health blog is available at:

https://mindandbodyexercises.wordpress.com/

http://www.MindAndBodyExercises.com

Mind and Body Exercises on Google: https://posts.gle/aD47Qo

Jim Moltzan

407-234-0119

Free Will – If you choose not to decide, you still have made a choice.

Wed, 31 Jul 2024 05:00:00 GMT

You can choose a ready guide in some celestial voice

If you choose not to decide, you still have made a choice

You can choose from phantom fears and kindness that can kill

I will choose a path that’s clear, I will choose Free will

-Rush

Free will is defined as “the assertion that our choices and actions are not caused by antecedent events, but emerge spontaneously from the mind” (Ettinger, 2018). Freewill is a topic that I have delved into many times throughout my life. When I was much younger, immature, and naive, I found it easier to relinquish my free will and blame or even empower others or other circumstances to determine my actions. With time and real-life experiences of our own choice, we hopefully acquire life knowledge and/or wisdom. Over my lifetime and relatively gained experiences, I have come to learn that we are very much in control of our own thoughts, emotions, and actions. This is not to say, that as part of the human condition, we are not subject to others, our environment, and other circumstances that present themselves. Obviously, some people may not have this control due to illness, injury, or other congenital issues.

I have heard an explanation of free will, as that our lives can be viewed from the perspective that we are all on airplanes. We choose to travel in specific directions, towards a specific destination. Once we are on a particular plane that we choose, we are somewhat free to move about the cabin, albeit relative to what we can accomplish within the vessel we willingly entered into. So, while we may have free will, we still may be limited by our resources of time, finances, status, location, and other natural resources. Along with free will comes the consequences of cause and effect. I may be free to play in the Florida sun all day, but I will inevitably suffer the consequences of sunburn and heat exhaustion. I am free to shout “fire” in a crowded movie theatre, but again I am subject to the consequences of my actions if there is no fire.

I have read articles on free will that address more the physiological aspects of how humans behave, rather than the circumstances that might determine why we behave a particular way. An example would be where test participants have predictable reactions during a controlled experiment, which attempts to show that the participants had no free will. The experiment demonstrated that brain activity before the physical action of pushing a button was responsible for the choice of when and which button to push (Ettinger, 2018). Not mentioned, were other details of the experiment, such as if the participants were made aware of the purpose of the experiment and if they were able to retry the experiment after knowing so. Both variables might have changed the outcome of the experiment.

(Braun, 2018)

I think the concept of free will can branch out into many different directions such as mental diseases, habits, or addictions and their relationship to free will. Relative to drug addiction, perhaps an addict’s free will can be seen as weakened due to the chemical interactions with their physiology which can affect thoughts, emotions, and relative actions (Monterosso & Schwartz 2020). Or even the belief that we have free will to not believe that we have free will, can be debated and discussed. Additionally, if we have free will to choose only between given options, do we really have free will to choose other options (Reeve & Middlebrooks, 2021)? Similar to the concept of “Sophie’s Choice” where no outcome is preferable over the other, or maybe the “lesser of two evils” as many feel we experience with politics, healthcare, as well as societal and cultural issues.

References:

Ettinger, R. H. (2018). Psychology: The Science of Behavior (6th ed.). BVT Publishing.

Monterosso, J. R., & Schwartz, B. (2020). Addiction science and the perception of freewill. Journal for the Theory of Social Behaviour, 50(3), 373–390.

Reeve, D., & Middlebrooks, D. (2021). MISUNDERSTANDING FREEWILL: (Which We Don’t Have). Skeptic (Altadena, CA), 26(4), 54.

Braun, A. (2018, September 27). Freewill is an illusion. The Guidon Online. https://hayshighguidon.com/opinion/2018/09/27/freewill-is-an-illusion/

Please contact me if you, your business, organization, or group, might be interested in hosting me to speak on a wide spectrum of topics relative to better health, fitness, and well-being.

I also have hundreds of FREE education video classes, lectures, and seminars available on my YouTube channel at:

https://www.youtube.com/c/MindandBodyExercises

Many of my publications can be found on Amazon at:

http://www.Amazon.com/author/jimmoltzan

My holistic health blog is available at:

https://mindandbodyexercises.wordpress.com/

http://www.MindAndBodyExercises.com

Mind and Body Exercises on Google: https://posts.gle/aD47Qo

Jim Moltzan

407-234-0119

Can One Person Really Make a Difference?

Sat, 27 Jul 2024 05:00:00 GMT

Definitely! I have seen this occurring many times over my 60 years. Very evident in today’s events, is that of social media. Innovators such as Mark Zuckerberg (Facebook), Jack Dorsey (Twitter), Elon Musk (Twitter now X, Tesla, Space X), and others have been at the forefront of using modern technology and social media to help evolve cultures worldwide. History will later determine if these innovations have been positive or negative additions to our societies. Innovators are individuals who bring discoveries or inventions to awareness, usage, and acceptance within particular groups (Conerly, 2021). Social media was nonexistent before the usage of smartphones became mainstream and now is often viewed globally as a necessity. Some societies have suggested that cellphone accessibility has become a basic right as a means to communicate and gather information (Writer, 2009). Currently, social media can be considered as low as well as popular culture, as its usage transcends almost all levels of social status.

I think there are many examples all throughout history, with religious or spiritual figures such as Jesus Christ, Siddhartha Gautama (Buddha), Mohammed, Confucius, and Lao Tzu. These individuals literally defined new perspectives on culture, for which religion or spirituality is but one subgroup of culture within a society. I have found that one person’s culture may be seen as another’s cult. These figures are often debated and even labeled as either cultural or cult leaders (Conerly, 2021). All of these spiritual leaders affected the values and beliefs of their relative groups for many years after their lives. This can be readily seen in many ways, but more specifically in the many symbols associated with each of these cultures.

I think that for culture to change, it needs to become a ripple effect starting with one individual or one event that is the spark. Like a fire, where the wood, gas, fuel, etc. has the potential to become fuel, a fire cannot grow until the spark ignites the fuel and may remain dormant. Jesus Christ was a spark, but if he had no followers, it would have just been his beliefs and teachings. I think of the old cliche, if a tree falls but nobody hears it, did it indeed produce a sound? The debate produces circular logic where perhaps no one answer is correct or absolute.

Sometimes making a difference does not have to be seen as changing society or culture, but rather an individual. Drew Dudley explained the “lollipop moment” as an event, conversation, or experience that fundamentally changes another person for the betterment of their life (TEDx Talks, 2010). I have been part of a healthcare subculture, (and even sometimes a counterculture) as a teacher of holistic health practices, tai chi, and qigong for over 40 years. I have effectively taught or conversed with thousands of individuals. A large percentage of my students have been senior adults, who have aged and consequently passed away. I have been invited to numerous funerals or celebrations of life, by members of their families. I was personally told by some of these members how I had had a profound effect on their loved one’s health, but also their happiness and quality of life. This has come through not only from my instruction but also from the social setting in which I am a catalyst. It is in these moments of self-realization that I confirm my true meaning and purpose of being a teacher and sometimes a healer.

To speak a bit more spiritually and philosophically, I have found that we earn our life, through our service to others. What holds some people back from sharing the importance of these lollipop moments with others, I feel is a humbleness to not want to draw attention to oneself. In our current society, there exists so much egocentrism where many seek to be something different, something bigger or better than the rest. We can experience some level of ego-death, where we can realize that the universe does not exist for us, but rather we exist as a small part of the universe. To relate this back to the question of one person being able to make a difference to change society or culture? Yes, we all can have this ability, albeit some with better or less success. One step at a time, one person at a time, and one day at a time.

References:

Conerly, T. R. (2021, June 3). Ch. 3 Introduction – Introduction to Sociology 3e | OpenStax. https://openstax.org/books/introduction-sociology-3e/pages/3-introduction

Writer, L. H. F. (2009). Is a cellphone a basic human right? Toronto Star. https://www.thestar.com/news/is-a-cellphone-a-basic-human-right/article_b1422c20-ea5b-524a-b75e-26f8f970a6da.html

TEDx Talks. (2010, October 7). TEDxToronto – Drew Dudley “Leading with Lollipops” [Video]. YouTube. https://www.youtube.com/watch?v=hVCBrkrFrBE

I teach and offer lectures about holistic health, stress management, qigong, tai chi, baguazhang, meditation, phytotherapy (herbs), music for healing, self-massage, and Daoyin (yoga).

Please contact me if you, your business, organization, or group, might be interested in hosting me to speak on a wide spectrum of topics relative to better health, wellness, and fitness.

I look forward to further sharing more of my message by partnering with hospitals, wellness centers, VA centers, schools on all levels, businesses, and individuals who see the value in building a stronger nation through building a healthier population. I also have hundreds of FREE education video classes, lectures, and seminars available on my YouTube channel at:

https://www.youtube.com/c/MindandBodyExercises

www.MindAndBodyExercises.com

www.Amazon.com/author/jimmoltzan

Mind and Body Exercises on Google: https://posts.gle/aD47Qo

Jim Moltzan

407-234-0119

Bone Conduction – it is all in your head

Wed, 24 Jul 2024 05:00:00 GMT

In typical traditional hearing, sound waves move through the air, reaching the ear canal and then causing the eardrum to vibrate. Bone conduction, on the other hand, is a physiological mechanism by which sound waves are transmitted to the inner ear by vibrations of the bones within the skull. These vibrations are then transmitted by way of the middle ear bones (ossicles) to the inner ear, where they are transformed into electrical signals that the brain perceives as sound.

With bone conduction, sound waves take a detour from the outer and middle ear and directly stimulate the inner ear. This scenario can occur when vibrations from a vibrating object or even more specifically from bone conduction headphones, are attached or placed upon the bones of the skull. Bone conduction technology is utilized for various health-related applications such as for hearing aids. This technology can be highly beneficial for people with particular types of hearing loss or for environments where traditional headphones may not be as appropriate, such as underwater communication or scenarios requiring awareness of ambient sounds.

I propose that this concept of bone conduction might be related to the perception of sounds originating from within the body, such as sounds produced by muscles, bones, and joints. However, specific sounds that one may hear when moving their bodies about, during physical exercise or other activities may actually come about due to different physiological mechanisms. Sounds such as snap, crackle, and pop (just like the old Rice Crispie cereal catchphrase) are more commonly due to the movement of joints and their release of gas bubbles within the synovial fluid that is known to lubricate the joints. The sound of a particular joint “popping” may be the result of the release of nitrogen gas from within the synovial fluid, when pressure changes come about during joint movement. While these sounds may not always directly related to bone conduction in the sense of transmission of sound waves through to the inner ear bones, they do involve the mechanical aspects of bone and joint movement. Bone conduction as explained here previously, usually refers to the transmission of external sounds through the bones of the skull to the inner ear, as opposed to sounds generated from within the body.

However, I draw some attention to this phenomenon as being more apparent when practicing specific exercises from activities such as yoga, Pilates, tai chi, qigong, and perhaps others. These methods usually require a heightened sense of self-awareness, where an individual can become quite sensitive to interoception. Interoception is the ability to sense internal signals from one’s own body, such as when we are hungry, when our heart is beating fast, or when we need to use the toilet. Having this level of self-awareness sensitivity may provide opportunities to “hear” their digestive system working, muscles, fascia, and bones repositioning, and even hear their own heartbeat as if it were outside of their physical body. In summary, the sounds we hear during exercise are probably more related to joint physiology, mechanics, and fluid dynamics, than due to the bone conduction of external sounds being transmitted to within our heads.

Reference:

Chadwick, J. (2020, July 30). Apple unveils “bone conduction headphones” concept. Mail Online. https://www.dailymail.co.uk/sciencetech/article-8576155/Apple-unveils-bone-conduction-headphones-concept.html

I teach and offer lectures about holistic health, stress management, qigong, tai chi, baguazhang, meditation, phytotherapy (herbs), music for healing, self-massage, and Daoyin (yoga).

Please contact me if you, your business, organization, or group, might be interested in hosting me to speak on a wide spectrum of topics relative to better health, wellness, and fitness.

https://www.youtube.com/c/MindandBodyExercises

www.MindAndBodyExercises.com

www.Amazon.com/author/jimmoltzan

Mind and Body Exercises on Google: https://posts.gle/aD47Qo

Jim Moltzan

407-234-0119

Sick-Care to Self-Care: Transforming Health Through Holistic Practices

Fri, 19 Jul 2024 05:00:00 GMT

View my public discussion last week at the University Club of Winter Park.

This discussion covered many topics, such as:

– healthcare vs. “sick-care”

– specific exercises for the fingers, hands, and wrists, for increased grip strength as well as better blood circulation in these areas

– reflexology (acupressure)

– the Three Treasures of mind, body, and spirit

– 3, 5, 7 pillars of health

– yin & yang concepts of balance & harmony

– Traditional Chinese Medicine (TCM), the 5 elements & organ functions

– cross crawl theory and how it affects neural plasticity

– blood “shunting” during exercise and rest

Contact me at [email protected] to schedule an event at your location.

More video clips, books, posters & resources at:

http://www.mindandbodyexercises.com

https://mindandbodyexercises.wordpress.com

https://www.facebook.com/MindAndBodyExercises

www.Amazon.com/author/jimmoltzan

Reducing Daily Stress Experienced by High School Students – Mindfulness-based Stress Reduction

Tue, 16 Jul 2024 08:16:59 GMT

See something, say something, right? Do something!

Our teenage youths have been in distress now and for many years past. So much talk, but so little action. I am trying to do something, and it is time-proven and with a clear plan and direction.

Reducing daily stress experienced by high school students is possible through Mindfulness-based Stress Reduction (MBSR) techniques. I believe this to be accurate, as I have practiced and taught many stress management techniques for over 40 years to adults of all ages.

The goal of my proposed intervention is to reduce the typical daily stress that teenagers experience regularly on the individual level, while in high school. Daily stress often leads to mental health ailments of anxiety, depression, impaired focus, and lack of quality sleep. The target audience for this intervention is high school students, 14-18 years of age. Promoting focusing on mental health and well-being is crucial for overall health. This will be accomplished by myself or a qualified professional guiding participants through the various stages of change within the Transtheoretical Model (TTM) to encourage the practices of mindfulness-based stress reduction (MBSR). MBSR therapy is a meditation strategy that is used to help with stress management, sleep disorders, depression, anxiety, hypertension, chronic pain, cancer, diabetes mellitus, and other disorders (Kabat-Zinn, 2013).

MBSR techniques have little risk and can increase the agency that individuals have in managing mood swings and physical pain, as well as enhancing the quality of their own lives (Niazi & Niazi, 2011). Research from recent studies supports that some college students who practiced mindfulness along with their coursework, reported cognitive and wellbeing benefits, when practicing for as little as five minutes twice a week, dependent upon the specific type of mindfulness method implemented (O’Hare & Gemelli, 2023).

The Transtheoretical Model (TTM) will be utilized with this intervention. TTM encompasses more than one health-related behavior theory, which to me seems that TTM offers a more comprehensive strategy to help individuals to better understand and manage stressors within their daily life. Within TTM there are four key constructs that are thought to produce significant behavioral changes. The constructs are:

• Stages of changes

• Decisions balance

• Self/Efficacy/Temptations

• Processes of change

The first construct of TTM suggests that there are stages of change where precontemplation, contemplation, preparation, action, and maintenance all affect human behavior. The second construct of decision balance suggests that when there are more pros than cons for a certain behavior, an individual will either move forward or backward within the stages. The third construct encourages a “can-do” attitude, where an individual may gain confidence and feel that they have more control and agency in their decisions. The fourth construct delves more into the details of experiential versus behavioral changes (Simons-Morton & Lodyga, 2021) where a person moves from the “thinking” state to a more active “doing” state of being. Overall, the TTM will help me to show participants how mindfulness-based stress reduction techniques can help students move from the “contemplation” stage to “action” by highlighting its effectiveness in stress reduction and management.

This intervention can be implemented by first contacting a local high school’s administration to explain the goals and benefits of sponsoring such an event. Once the administration agrees to support, promote, and manage the registration of students for a group setting workshop (intervention), a trained and/or qualified professional will come to the school’s auditorium after school finishes on a predetermined day. They can then present an initial 10-minute introduction of the potential goals and benefits to the students. Using a whiteboard and handwriting a few notes and health statistics from the Center for Disease Control (CDC) and the American Heart Association (AHA) will help draw their focus. My message that can be conveyed, is how as young adults, they can individually have self-efficacy over their thoughts, emotions, and relative coping mechanisms for managing stress. A major portion of this presentation will be explaining in some detail what the TTM is and how it is related to stress management. Another major component of this presentation will be an explanation of the methods and benefits of MBSR.

The professional will then ask those students interested in participating further in this intervention to answer only to themselves by signing a contract of commitment form to attend 3 10-minute sessions for a total of 8 weeks. There will be no consequence if the student decides not to continue, however, they will not receive any credit or reward upon completion if they do not attend. Sessions will be just after school ends, giving the students 5-10 minutes to get to the auditorium. Parent’s knowledge and support of their children’s participation are key components needed to reinforce their child’s commitment to accept the challenge of doing some type of task or activity that will potentially affect not only the individual but the whole family’s well-being. I would also invite and encourage parents to attend the sessions if they are available to do so.

My intervention can address the key constructs of TTM throughout the presentation. More specifically, the stages of change will need to be targeted as follows:

Precontemplation – In this stage, participants may not yet recognize a need to reduce stress or might not view it as an important priority. If they were in the room and attending my presentation, they are already past precontemplation, or else they would not have made the effort to come to the event.

Contemplation – With a goal of raising awareness of current teen health issues, I seek to motivate and inspire individuals to think more about becoming equipped to manage the impact stress has on their health and well-being, I will offer information regarding the benefits of mindfulness techniques to reduce stress, thereby affecting and improving overall health and well-being.

Preparation – In this stage I will be explaining how we will need to take action and how this group will be readied, in order to achieve a greater sense of agency over individual stress management. I will provide resources such as guided meditation apps or YouTube classes that can help support their practice.

Action – The phase of action is where participants will actively engage in MBSR exercises. Each session will review and build upon prior sessions. I will be encouraging them to practice regularly and offer other strategies to overcome potential hurdles and maintain motivation. Setting reminders on their phones and finding quiet places for meditation will help reinforce their self-practice.

Maintenance – In this phase, individuals will have successfully adopted mindfulness techniques into their daily routine and are most likely experiencing the benefits of having less stress. I can offer further strategies to help maintain their practice and prevent relapse, such as further opportunities for learning and growth through other techniques and resources. After this intervention concludes, there will be a follow-up survey one month after the event to determine if participants are still engaged in practicing the self-regulation techniques that they learned.

The construct of decision balance will be addressed and discussed at each session, as participants will be reviewing the pros and cons of returning for future sessions. If they feel that they are improving their stress management, they will be inclined and more self-motivated to continue.

The construct of self-efficacy of individuals will most likely increase as participants move through the stages of change.

For the construct of the processes of change, I would not going to go into much detail to the whole group. I feel that this construct, while important may be a bit more complex than what will already have been covered up to this point as far as human behavior is concerned. A slide will be available in the presentation, and I can offer further explanations as necessary.

The intended outcome of the intervention will be to hopefully have the participants be able to better recognize and manage stressful experiences, whether from events such as tests, time management, social interactions, and other activities that often manifest into stress.

Please contact me if you, your school, your business, your organization, or your group, might be interested in hosting me to speak on a wide spectrum of topics relative to better health, wellness, and fitness.

References:

American Heart Association: Childhood stress linked to higher risk of high blood pressure, obesity, diabetes in adults. (2024, January 17). Contify Life Science News, NA. https://link.gale.com/apps/doc/A779587760/ITBC?u=vol_vsc&sid=ebsco&xid=ed427911

CDC. (2023) The Youth Risk Behavior Survey Data Summary & Trends Report: 2011–2021, https://www.cdc.gov/healthyyouth/mental-health/index.htm

Kabat-Zinn, J. (2013) Full Catastrophe Living (Revised Edition) (pp. 77-78, 351). Random House Publishing Group. Kindle Edition.

Niazi, A. K., & Niazi, S. K. (2011). Mindfulness-based stress reduction: A non-pharmacological approach for chronic illnesses. North American Journal of Medical Sciences, 3(1), 20. https://doi.org/10.4297/najms.2011.320

O’Hare, A. J., & Gemelli, Z. T. (2023). The effects of short interventions of focused-attention vs. self-compassion mindfulness meditation on undergraduate students: Evidence from self-report, classroom performance, and ERPs. PLoS ONE, 17(1), 1–20. https://doi.org/10.1371/journal.pone.0278826

Simons-Morton, B., & Lodyga, M. (2021). Behavior theory in public health practice and research. Jones & Bartlett Learning.

I teach and offer lectures about holistic health, stress management, qigong, tai chi, baguazhang, meditation, phytotherapy (herbs), music for healing, self-massage, and Daoyin (yoga).

Please contact me if you, your business, organization, or group, might be interested in hosting me to speak on a wide spectrum of topics relative to better health, wellness, and fitness.

I look forward to further sharing more of my message by partnering with hospitals, wellness centers, VA centers, schools on all levels, businesses and individuals that see the value in building a stronger nation through building a healthier population. I also have hundreds of FREE education video classes, lectures and seminars available on my YouTube channel at:

www.MindAndBodyExercises.com
https://www.facebook.com/MindAndBodyExercises/
https://www.youtube.com/c/MindandBodyExercises
https://mindandbodyexercises.wordpress.com/
https://umareg.com/masters-council/

www.Amazon.com/author/jimmoltzan

Mind and Body Exercises on Google: https://posts.gle/aD47Qo

Jim Moltzan

5th degree in Korean Kung Fu (Ship Pal Gye)
Recognized by Zen Wellness as a Master Level Instructor (gold coin)
Recognized by the Doh Yi Masters as a Fellow Doh Yi Master, having completed 10000 hours of training
Bachelor’s degree in Holistic Health

407-234-0119

The 8 Dimensions of Wellbeing (3 of 3)

Sat, 13 Jul 2024 05:00:00 GMT

(part 3 in a series of 3 posts)

Post 1 – The 3 Treasures: Mind, Body & Spirit

Post 2 – The 5 Pillars of Health

Post 3 – The 8 Dimensions of Wellbeing

This is my third post on this topic of the most important facets of our lives. Here I illustrate and briefly describe the next manifestation of the concept of the 3 Treasures of the mind, body, and spirit to the “8 Dimensions of Wellbeing.” With this realization, we can see from the graphic below how the many sub-categories of the 5 Pillars and 8 Dimensions, are rooted in the original concepts of mind (qi) , body (jing), and spirit (Shen). Without the 3 Treasures, there are no 5 Pillars nor 8 Dimensions of Wellbeing. Without the roots, there are no trunks, branches or leaves on a tree.

Here are some brief descriptions of the 8 dimensions of well-being:

Physical Wellbeing – The ability to maintain a healthy physical body through regular and consistent exercise, appropriate nutrition, adequate sleep, and striving to avoid harmful habits such as tobacco use and excessive alcohol consumption.
Emotional Wellbeing – Recognizing and managing one’s emotions, coping mechanisms for minimalizing mental stress, and developing resilience, while pursuing a positive outlook on life.
Intellectual Wellbeing – The ability to engage in lifelong learning that can stimulate cognitive mental activities, while also pursuing opportunities for problem-solving and creativity.
Social Wellbeing – Having the ability to foster and maintain healthy relationships, cultivating a sense of belonging, and also being able to contribute to a community.
Spiritual Wellbeing – Pursuing finding purpose and meaning in one’s life, having personal morals and values, while engaging in practices that can promote inner peace and harmony.
Occupational Wellbeing: The pursuit of achieving satisfaction and enrichment through a career or job, while balancing work and leisure, along with aligning career goals with personal goals, skills, and values.
Financial Wellbeing: Being able to manage financial resources effectively, while also planning for the future, and maintaining financial security and stability.
Environmental Wellbeing: Pursuing achieving harmony with the environment, by promoting sustainability, and creating healthy and safe areas at home and in one’s community.

Each and every dimension can affect another as they are all interconnected and can contribute to overall health, well-being, and relative happiness. Balance and harmony in these dimensions can help individuals to achieve a more fulfilling and well-rounded life.

I teach and offer lectures about holistic health, stress management, qigong, tai chi, baguazhang, meditation, phytotherapy (herbs), music for healing, self-massage, and Daoyin (yoga).

Please contact me if you, your business, organization, or group, might be interested in hosting me to speak on a wide spectrum of topics relative to better health, wellness, and fitness.

I look forward to further sharing more of my message by partnering with hospitals, wellness centers, VA centers, schools on all levels, businesses, and individuals that see the value in building a stronger nation through building a healthier population. I also have hundreds of FREE education video classes, lectures, and seminars available on my YouTube channel at:

www.Amazon.com/author/jimmoltzan

Mind and Body Exercises on Google: https://posts.gle/aD47Qo

Jim Moltzan

407-234-0119

The 5 Pillars of Health (2 of 3)

Wed, 10 Jul 2024 05:00:00 GMT

(part 2 in a series of 3 posts)

Post 1 – The 3 Treasures: Mind, Body & Spirit

Post 2 – The 5 Pillars of Health

Post 3 – The 8 Dimensions of Wellbeing

In recent years, more hospitals, wellness centers businesses, and other groups have begun to acknowledge that there is some relationship between the food we consume, exercise, management of stress, social relationships, and sleep hygiene, collectively referred to as the “5 Pillars of Health.” These components can exist in harmony to play parts in overall health and well-being. With this realization, we can see from the graphic below how the many sub-categories that are now thought to be parts of wellness build upon the original concept of mind, body, and spirit.

The 5 Pillars of Health are a great segway from the 3 Treasures of the mind, body, and spirit. All aspects of society and culture evolve over time. It only makes sense that some ancient philosophical concepts will also continue to evolve over time. Thousands of years ago, nutrition might not have been viewed as good or bad, but rather as great to just have enough food to survive. Exercise may have not been so trendy, whereas again survival might have dictated the types of activities that people engaged with (ie. hunting, running, swimming, lifting dragging, etc.). While people have been coping with stress for as long as humans have existed, we have not diagnosed it as such up until recent decades. Social connections and sleep are again areas that had not really been considered to affect health that much, until more recently.

Food and Diet:

Importance: Food provides the essential nutrients that the body requires to function properly.
Key Aspects: A balanced intake of macronutrients (fats, carbohydrates, proteins,) and micronutrients (vitamins and minerals), appropriate hydration, and mindful eating.
Tips: Focus on consuming whole foods like fruits, vegetables, lean proteins, whole grains, and healthy fats. Reduce intake of processed foods, sugar, alcohol, and excessive salt.

Exercise:

Importance: 2nd only to not smoking, exercise is the best activity for maintaining physical health, improving mental well-being, and enhancing overall quality of life.
Key Aspects: Includes cardiovascular (aerobic) exercise, strength/resistance training, flexibility exercises, coordination, control, and balance activities.
Tips: Strive to exercise for at least 150 minutes of moderate-intensity or 75 minutes of high-intensity aerobic activity per week, while also engaging in muscle-strengthening activities for two or more days per week.

Stress Management:

Importance: Studies and relative research support that chronic stress can definitely have negative impacts on physical and mental health.
Key Aspects: Coping and managing techniques can help to reduce stress, such as deep breathing exercises (qigong), mindfulness, meditation, and better time management.
Tips: Try to implement relaxation techniques into daily activities and routines, engage in hobbies, and pursue support from friends, family, and/or professionals when needed.

Relationships:

Importance: The ongoing 80-year-old Harvard Grant Study on Adult Development supports that ongoing healthy social relationships can impact emotional well-being and also can provide support during tough times.
Key Aspects: Connections to family, friends, local communities, and other social support networks can affect well-being on many levels.
Tips: Seek open communication, show empathy, set boundaries, and make quality time for loved ones.

Sleep or Sleep Hygiene:

Importance: Quality as well as quantity of sleep is important for physical rest and recovery, emotional balance, and cognitive functions.
Key Aspects: Good sleep hygiene involves consistent sleep patterns, appropriate duration (7-9 hours for most adults), and an environment that promotes sound and uninterrupted sleep.
Tips: Strive to maintain a consistent sleep schedule, in a restful environment, reduce caffeine and electronics intake well before bed, and practice a bedtime routine.

The 5 Pillars of Health may seem like common sense to many. However, many people of all ages do not understand these pillars to be fundamentally important to overall better health and well-being. More than in other periods in the US, more Americans are suffering from disease and illness that can be managed through implementing these concepts of the 3 Treasures and the 5 Pillars of Health.

Reference:

2023 Annual report. (2023). In American Public Health Association, America’s Health Rankings. https://assets.americashealthrankings.org/app/uploads/ahr_2023annual_comprehensivereport_final2-web.pdf

I teach and offer lectures about holistic health, stress management, qigong, tai chi, baguazhang, meditation, phytotherapy (herbs), music for healing, self-massage, and Daoyin (yoga).

Please contact me if you, your business, organization, or group, might be interested in hosting me to speak on a wide spectrum of topics relative to better health, wellness, and fitness.

www.Amazon.com/author/jimmoltzan

Mind and Body Exercises on Google: https://posts.gle/aD47Qo

Jim Moltzan

407-234-0119

Sick-Care to Self-Care:Transforming Health Through Holistic Practices

Mon, 08 Jul 2024 06:43:44 GMT

Sick-Care to Self-Care:
Transforming Health Through Holistic Practices
(this week’s FREE discussion at the University Club of Winter Park)

This week I will again speak at the University Club of Winter Park, to share information about health and wellness practices. This month, I will discuss the many factors that play a role in our health and well-being, as well as those “Mind and Body” practices that Western medicine increasingly recognizes as important to our health.

I will be discussing topics such as qi, and how to increase its flow through acupressure (reflexology) on the hands, fingers, and wrists. These exercises can help reduce pain while also increasing grip strength. A strong grip can help reduce falling for those with balance issues.

The concept of “sick-care” is to wait until you get sick to get care. The idea of “self-care” empowers the individual to manage their own well-being by taking active control to prioritize healthy lifestyle choices and consider options beyond traditional Western medicine. It’s never too late to start caring for yourself, so join us to learn how!

UCWP is located at 841 N. Park Avenue, Winter Park, at 2pm Thursday, July 11th. Contact me to confirm attendance at 407-234-0119

Thank You,

Jim Moltzan
http://www.MindAndBodyExercises.com
https://www.facebook.com/MindAndBodyExercises/
https://www.youtube.com/c/MindandBodyExercises
https://mindandbodyexercises.wordpress.com/
https://www.amazon.com/author/jimmoltzan
https://umareg.com/masters-council/

The 3 Treasures (1 of 3)

Sat, 06 Jul 2024 05:00:00 GMT

(part 1 in a series of 3 posts)

Post 1 – The 3 Treasures: Mind, Body & Spirit

Post 2 – The 5 Pillars of Health

Post 3 – The 8 Dimensions of Wellbeing

Mind (Qi)– How and what you think about and how you process information from sensory input. From the Traditional Chinese Medicine TCM) perspective, the mind is related to the vitality of the breath. Responsible for the blueprint of internal and external functions of the energy force within the body. Qi can be equated to the flame which is the source of the light that illuminates from the candle. The flame eventually consumes the candle. Qi is one’s energy or vitality. When Qi is used wisely, one’s Jing can last longer. Qi is loss through regular daily activities but gained back through good habits of diet, exercise, breathing, and sleep.

Body (Jing) – The physical matter that makes up you and how well it functions. The physical structure of the body’s tissue. Responsible for the developmental processes of the body. Jing can be equated to the wick and the wax which is the fuel for the source of the flame. Better quality wax determines the longevity of the candle. One’s Jing is determined by genetic inheritance. Jing is depleted over one’s lifetime and is not easily replenished.

Spirit (Shen) – What you believe as far as beliefs in the unknown, faith, morals, a purpose, etc. The refined level of the mind and higher consciousness. Consists of the spirit, soul, and mind. Responsible for the interaction of destiny & fate. Maintains internal and external functions. Shen can be equated to the light that illuminates a candle. A candle’s purpose is to light the darkness. One’s Shen is the illumination of their spirit. When one’s Jing and Qi are in abundance, Shen is released. Shen is divided further into the mind (shen), the intellect (yi), the corporeal soul (po), willpower (zhi) and the ethereal soul (hun). These 5 shen are a topic for another discussion.

These three treasures are the most valuable things that we all possess. Without these 3, we have no family, no friends, no career, no big house, no internet. What we sometimes see today as “new” is indeed rather old. This concept of the 3 Treasures comes from Taoism, a philosophy that is over 2000 years old, originating around 500 BCE. These are universal truths that are hard to debate. We all need to take care of our own “treasures” before we can be of benefit to those around us. Breathe deeper, exercise more, eat better, and earn a good night’s sleep by being active and relieving stress during the day.

Modern science and research seek to label and dissect any and all things, intending to assign a name or label to all that is and sometimes that which is not. With this realization, we can see from the graphic below the many sub-categories that are now thought to be parts of the original concept of mind, body, and spirit.

The mind is comprised of various components:

Intellect:

Perception – recognizing and acknowledging sensory stimuli.
Attention – ability to focus on specific thoughts and stimuli.
Language – understanding and producing speech and writing.
Planning – ability to formulate a strategy or process.
Problem-solving – finding solutions to complex issues.
Decision-making – making choices among options.
Adaptation – being able to change and adjust thoughts, feelings, and actions.
Mindfulness – an awareness of current thoughts, feelings, and surroundings.

Cognitive Functions:

Memory – storage and retrieval of information.
Thinking – the mental process of considering or reasoning about something.
Reasoning – the process of drawing conclusions or making inferences based on evidence and logical principles.
Understanding – to comprehend the meaning or significance of something.
Judgment – the ability to make considered decisions or come to sensible conclusions.
Behavior – the actions or reactions of an individual in response to external or internal stimuli.
Sensing – the process of detecting and responding to stimuli through the sensory organs.
Feelings – experiences of emotions.

The body can be broken down into various categories:

Health:

Metabolism – chemical processes that occur within living organisms.
Homeostasis – the body’s ability to manage and regulate stable internal bodily functions and conditions.
Growth/development – physical changes throughout a living organism’s lifespan.
Immune response – ability of the body to defend against pathogens.
Energy – the amount of physical power that can be drawn upon.
Sleep hygiene – the quality of an individual’s ability to rest and recover.

Fitness:

Survival – on the most basic level, the ability to stay alive.
Stamina – ability to sustain prolonged physical for an extended time without fatigue.
Endurance – the muscular system’s capacity to sustain activity.
Strength – the ability of muscles to exert force against resistance
Flexibility – the range of motion available at a joint or group of joints
Balance – the ability to maintain the body’s position, whether stationary or while moving.
Control – to manage and direct the body’s movements precisely and efficiently.
Coordination – ability to use different parts of the body together smoothly and efficiently.
Speed – to move quickly across the ground or move limbs rapidly for a specific purpose.
Power – ability to exert maximum force in the shortest amount of time.

Spirit can be interpreted through numerous facets:

Beliefs/values:

Faith – belief in principles of an organized religion or spiritual practice.
Morality – the ability to differentiate between what is considered right and wrong.
Ethics – a system of moral principles.
Reflection – the ability to be aware of one’s own thoughts and actions.
Awareness – a sense of one’s self, surroundings, and relative environment.

Connections:

Higher power – a sense of a greater presence beyond themselves.
Others – relationships with people, and community.
Nature – relationships with all living creatures and the environment.
Purpose – a reason to wake up every day.
Meaning – realization of one’s reason for existing.

Part 2 of this series will delve into the concept of The Five Pillars of Health.

What type of pillars have you built your foundation of health, fitness, and well-being upon? Watch my view below for further discussion.

“They Don’t Know, What They Don’t Know” – The Dunning-Kruger Effect

Wed, 03 Jul 2024 05:00:00 GMT

The Dunning-Kruger effect was theorized by psychologists David Dunning and Justin Kruger in a 1999 study. They proposed that there is a cognitive bias where individuals with knowledge or ability within a specific area have a propensity to overestimate their own competence in a particular field. This overestimation may come about due to a lack of the necessary metacognitive skills to accurately determine their own competence. A common phrase used to summarize this phenomenon is that of “they don’t know, what they don’t know.” This effect may be seen in examples of recent high school or college graduates who sometimes express a type of hubris, where they believe that they are intellectually superior to others. Expecting parents sometimes experience this effect where before their child is born, they have delusions of what type of parents they will be. “My kids won’t get away with that,” “I won’t be doing that with my children,” or maybe prejudging other parents in how they choose to raise their kids. Once their children are born, new parents might soon realize that parenting is much more complex and difficult than what they first believed.

Conversely, those individuals who are highly knowledgeable or skilled in a particular field often underestimate their own competence. This underestimation may manifest because some individuals assume that challenges or projects that are easy for them, may also be easy for most others. Well-seasoned individuals in any particular field of knowledge, skill, or ability often gain much wisdom from experience, adaptation, and application of their specific skill set. For some people, this is also highly humbling as the individual realizes that the more someone knows, they ironically recognize that there is so much more to learn.

The Dunning-Kruger effect can be summarized into four key stages:

Incompetence and Confidence: Individuals possessing low skill levels or knowledge may fail to acknowledge their lack of skill, leading to inflated self-assessments and high confidence.
Awareness of Incompetence: Once an individual acquires more knowledge and experience, they may start to become more aware of their own incompetence, which in turn leads to a further decrease in confidence.
Competence along with Cautious Confidence: With further experience, practice, and learning, individuals begin to develop true competence. As their confidence begins to increase again, they can more accurately showcase their abilities.
Mastery with Modesty: More highly skilled individuals will often acknowledge the complexities of a particular domain and realize how much they still don’t know. This awareness can lead to modesty or humbleness about their abilities, despite the individual being highly competent in their specific field.

The Dunning-Kruger effect highlights the importance of seeking self-awareness and striving to continue to learn new things. It proposes that improving one’s metacognitive skills, such as the ability to self-assess one’s own knowledge and performance accurately can help minimize the effect. In summary, the Dunning-Kruger effect is a cognitive bias where individuals with low knowledge, ability, or competence in a specific area may overestimate their own skill level. On the other hand, people with a high competency in a particular field often underestimate their relative ability. This may occur due to the same skills that contribute to competence are also needed to recognize competence, leading to a disconnect between self-assessment and actual ability.

I teach and offer lectures about holistic health, stress management, qigong, tai chi, baguazhang, meditation, phytotherapy (herbs), music for healing, self-massage, and Daoyin (yoga).

https://www.youtube.com/c/MindandBodyExercises

www.MindAndBodyExercises.com

www.Amazon.com/author/jimmoltzan

Mind and Body Exercises on Google: https://posts.gle/aD47Qo

Jim Moltzan

407-234-0119

Why People Have Lost Faith in the CDC, FDA & the US Healthcare System

Sat, 29 Jun 2024 05:00:00 GMT

I rely on a diverse array of reliable sources for my research, including peer-reviewed studies, medical journals, and databases like PubMed and BMJ. I choose Google Scholar and other sites as a means to finding other sources of information knowing that information needs to be quantified. As far as the CDC and the FDA websites are concerned, my skepticism is that they will not post their own shortcomings on their own websites. Instead, we need to look towards more reputable and non-biased news or research sources that are not connected financially to these government agencies. For example, the American Medical Association has recognized the public’s lack of trust in the CDC, highlighting the need for greater transparency (American Medical Association, 2020) where it will carry more weight if the CDC actually acknowledges what many have already felt was a lack of transparency of information during the recent COVID-19 pandemic. Similarly, I believe that The Washington Post is considered a legitimate and reliable news source. The Post reported that the CDC experienced “technical blunders and botched messaging” that were brought to public attention by friends, supporters, and even some professionals within the CDC’s own Atlanta headquarters (Sun & Achenbach, 2020).

Evidence-based Medicine?

Dr. Jon Jureidini, a child psychiatrist in Australia and a member of the Critical and Ethical Mental Health (CEMH) research group, authored ‘The Illusion of Evidence-based Medicine’ (2022). The CEMH conducts critical appraisal, meta-research, teaching, and advocacy, with the goal of promoting safer, more effective, and more ethical research and practice in the field of mental health (Staff Directory | Dr Jon Jureidini, n.d.).

Dr. Jon Jureidini reports that medicine is mostly dominated by a few very large and competing pharmaceutical companies, that are quite aligned in their methods to expand their profits. He reports on the issues of evidence-based medicine being compromised by the commercialization of academia, failed regulation, and other corporate influences. This doctor sees the scientific progress being abused by the medical industry and its relationship with academic researchers, as they often do not share raw data, suppress negative trial results, and fail to report adverse events. Because of this, there is a greater potential for patient death, due to commercial interests’ influence upon regulators, research agenda, and universities. He strongly suggests that reforms need to be made in all of these areas, in order to bring trust and legitimacy back to evidence-based medicine. Jureidini calls for a separation of regulators from drug company funding, due to regulators often accepting funding and industry-funded trials to approve drugs that a particular company is trying to market (Jureidini, 2022).

Why Drug Marketing Rules America

Lydia Green, a pharmacist, and former pharmaceutical advertising copywriter speaks about her goals of decreasing the sway of influence of pharmaceutical marketing and misinformation on the American healthcare industry. America contributes only 5% to the population of the world yet spends 1/3 of the world’s $1.4 trillion pharmaceutical healthcare marketplace. In spite of spending the most, the US often ranks low on the overall health of its population. Medicine often prioritizes profit over patient well-being. These pharmaceutical companies are businesses that at their root, just like all businesses, operate to make a profit. Again, it is all about the money. When healthcare and its relative components of pharmaceuticals, doctors, and the profits that both can gain from promoting their products, despite actual need – this whole system is severely corrupt and broken and in need of drastic reform. Green proposes a need for a 3rd party agency to help return trust, regarding the pharmaceutical industry. This alliance would be made up of communicators, marketers, former pharma-ad writers, medical and pharmacy schools, and doctors who have no influence from companies with profits as their sole motivation. However, Green suggests that such an organization could be funded through payments, but once again from fees attached to monies that pharmaceutical and medical device companies make to doctors (TEDx Talks, 2020b).

DTC Pharmaceuticals

In 2015, the US pharmaceutical industry spent $5.4 billion on direct-to-consumer (DTC) advertisements. The U.S. is one of only 2 countries that legally allow DTC for drug companies. New Zealand is the other. Not coincidently, Americans pay more for drugs and medical devices than any other country in the world (Drugwatch, 2022).

Michelle Llamas, a Board Certified Patient Advocate (BCPA) has a long list of experience, but what makes her credible to this article is her almost a decade of medical writing and research experience. She is a trusted source for information on high-risk prescriptions, health conditions, drugs, and medical devices (Drugwatch, 2023).

Drug companies often invest billions of dollars in their attempts to promote off-labeling of their drugs and/or devices that are not approved for other uses by the Food and Drug Administration (FDA). Companies try to convince doctors to prescribe their brand-name drugs or devices, for uses other than their original approval. Additionally, drug companies sometimes create clinical trials focused on swaying doctors and educational courses to highlight expensive drugs for non-FDA-approved uses, despite having no scientific evidence of efficacy or safety. Drug and device companies spent in 2015, about $4 billion on television ads, and about $1.5 billion in magazine advertising. Radio, theaters, newspapers, billboards, and some other types of marketing took up an additional few million dollars. It paid off for these companies to advertise, as every dollar spent on advertising generated increased sales of prescription drugs by $4.40. Big pharmaceutical companies are willing to gamble on being fined for a few hundred million dollars, despite their product being found to cause adverse effects if they know that they can market a product that may generate billions of dollars in profit (Drugwatch, 2022). From a business perspective, this is a good business model. From an ethical perspective, this is downright criminal and inhumane.

Another area of concern is that the CDC often receives funding from the exact same pharmaceutical companies that it is tasked with regulating. The ASH Clinical News, a magazine for the American Society of Hematology, reported that the CDC Foundation received $79.6 million from companies like Pfizer, Biogen, and Merck between 2014 and 2018. The CDC responded that the agency doesn’t accept commercial support, but its own media office has stated that “the CDC claims its public-private partnerships are synergistic and beneficial” (CDC Pressed to Acknowledge Industry Funding, 2021).

FDA Allows Toxic Ingredients in the US, But Other Countries Ban Them

“The FDA has once again failed the public by ignoring the harmful effects of phthalates on our health,” said Kristina Sinclair, associate attorney at the Center for Food Safety. “The agency’s refusal to pay attention to scientific evidence will have detrimental health effects for years to come” (Earthjustice: FDA Approves Use of Toxic Chemicals Leaping Into Food and Beverages, (2023).

“Despite its nearly $7 billion annual operating budget, the U.S. Food and Drug Administration (FDA) isn’t analyzing every shampoo or supplement on sale at your local drugstore. In fact, the FDA does not approve most cosmetics before they hit shelves—let alone assess how they’ll affect human health after years of regular use. This information vacuum has given rise to a network of nonprofits, consumer-protection groups, and independent scientists dedicated to informing the public about potential hazards lurking in their products.” (Ducharme, 2024).

Red Dye No. 3, brominated vegetable oil, potassium bromate, propylparaben, titanium dioxide, and other chemicals are banned in other countries, where the FDA allows these to be added to food products in the US (Worthington, 2024).

Don’t Burn Bridges With Your Future Employer

Lastly, I find it disturbing that there is a merry-go-round of employment where high-level pharmaceutical executives and directors of the FDA go to work for one another, whereas in other types of business, these interactions would be considered conflicts of interest. For this issue, I found that NPR, National Public Radio (considered a reputable news source) reported that from 2001 through 2010 about 27% of its FDA employees who approved cancer and hematology drugs, went on to work for the pharmaceutical companies. The potential conflict of interest here is that FDA employees may have a career goal of later working in the public sector at pharmaceutical companies that they are in charge of regulating. Will these FDA regulators give pharma companies the benefit of the doubt for their products or be more critical of them by using poor comparisons in drug studies? The article did bring up the idea that having former FDA officials on the pharmaceutical industry payroll can offer some benefits to the general public. Former FDA employees having knowledge of the drug approval process can help facilitate the processes and relevant research that needs to be completed, and where the most current pathways to approval are followed (Lupkin, 2016). Another more recent peer-reviewed article from the Stanford Law School addressed this exact issue in further detail (Karas, 2023). We all know these issues are wrong and continue to go along with the societal cognitive dissonance, hoping that it will all work out and the general population will be fine.

Be well, become healthier, and be wise. Do your research.

References:

American Medical Association & American Medical Association. (2020, September 15). Words and actions that erode trust in the CDC hurt us all. American Medical Association. https://www.ama-assn.org/about/leadership/words-and-actions-erode-trust-cdc-hurt-us-all

Sun, L. H., & Achenbach, J. (2020, September 28). CDC’s credibility is eroded by internal blunders and external attacks as coronavirus vaccine campaigns loom. Washington Post. https://link.gale.com/apps/doc/A636718930/HWRC?u=vol_vsc&sid=bookmark-HWRC&xid=505e0540

CDC pressed to acknowledge industry funding. (2021, December 30). ASH Clinical News | American Society of Hematology. https://ashpublications.org/ashclinicalnews/news/4797/CDC-Pressed-to-Acknowledge-Industry-Funding

Lupkin, S. (2016, September 28). A look at how the revolving door spins from FDA to industry. NPR. https://www.npr.org/sections/health-shots/2016/09/28/495694559/a-look-at-how-the-revolving-door-spins-from-fda-to-industry

Karas, L. (2023). Fda’s Revolving Door: Reckoning and Reform. Stanford Law & Policy Review, 34(1), 1.

Drugwatch. (2022, November 21). Selling Side Effects – Big Pharma’s Marketing Machine. Drugwatch.com. https://www.drugwatch.com/featured/big-pharma-marketing/

Drugwatch. (2023, February 23). Michelle Llamas – Drugwatch Senior Writer. Drugwatch.com. https://www.drugwatch.com/authors/mllamas/

Jureidini, J. (2022, March 16). The illusion of evidence based medicine. The BMJ. https://www.bmj.com/content/376/bmj.o702

Staff Directory | Dr Jon Jureidini. (n.d.). https://www.adelaide.edu.au/directory/jon.jureidini

TEDx Talks. (2020b, November 23). Why Drug Marketing Rules American Healthcare and What We Can Do About it | Lydia Green | TEDxMcphs. YouTube. https://www.youtube.com/watch?v=Jh7rQbknPyE

Earthjustice: FDA Approves Use of Toxic Chemicals Leaping Into Food and Beverages. (2023, July 23). Targeted News Service, NA. https://link.gale.com/apps/doc/A758209943/STND?u=vol_vsc&sid=ebsco&xid=6ec0ba16

Ducharme, J. (2024). Scientists Are Finding Out Just How Toxic Your Stuff Is. Time.Com, N.PAG

Worthington, L. (2024, April 3). These common U.S. snack ingredients are banned or restricted abroad. Science. https://www.nationalgeographic.com/science/article/additives-artificial-flavors-us-snacks-banned

I teach and offer lectures about holistic health, stress management, qigong, tai chi, baguazhang, meditation, phytotherapy (herbs), music for healing, self-massage, and Daoyin (yoga).

Please contact me if you, your business, organization, or group, might be interested in hosting me to speak on a wide spectrum of topics relative to better health, wellness, and fitness.

https://www.youtube.com/c/MindandBodyExercises

www.MindAndBodyExercises.com

www.Amazon.com/author/jimmoltzan

Mind and Body Exercises on Google: https://posts.gle/aD47Qo

Jim Moltzan

407-234-0119

Walking is Great Exercise, and it’s Free!

Wed, 26 Jun 2024 05:00:00 GMT

Having difficulty getting started on a fitness routine? No local gyms? No money in the budget for managing your health, fitness, and overall wellness?

How about adding more walking into your day? Walk your neighborhood. Hike in the woods or local parks, or try “nature bathing,” a topic for another post. Climb stairs in your home, apartment, or at nearby malls, offices, and other businesses. The options are abundant if one is motivated. Other types of exercise might offer more benefits than walking and are perhaps more appropriate for specific body types and issues. However, walking is the most available form of exercise that most people are already doing daily, to some degree. Walking can be therapeutic for some as a way to manage stress and anxiety, a much-needed tool in our current hectic society.

Here is a step-by-step method that offers some of the psychological mechanisms that can help someone to become motivated to get started with a fitness routine. By implementing the Self-Efficacy Theory (SET) I encourage any individual’s belief in their ability to perform specific behaviors relative to personal fitness and well-being. With the goal of increasing an individual’s health (young and old alike) through physical activities, I suggest expounding upon this goal by using appropriate, safe, and effective methods, such as walking. Why not implement more walking into your day? Consistent walking has many potential health benefits. Walking can help to increase overall physical health and mental well-being, as can be seen in adults of all ages who walk regularly. Some communities offer organized group walks where people can join and see others in similar health being able to engage in regular physical activity.

Once an individual becomes engaged in more simple and easily obtainable goals of walking activities, they can begin tracking and recording walking sessions on a daily basis. As the person increases their consistency of walking, they can gradually increase the distance and/or amount of time walking. As the individual sees their own progress increase through self-recording, they can further increase their own goals and consequently begin to achieve mastery in their own ability to maintain their health. Later they may invest in a fitness tracker, which could encourage more self-mastery of the individual’s health goals. Fitness trackers like Fitbit or Apple Watch can offer the person other ways to track not only their walking but also heart rate and calories burned in the process of walking. By acknowledging and celebrating their own achievements of specific goals, the individual again is receiving a feeling of mastery in their own achievements helping to instill their confidence and determination to continue further with their program of walking.

After some amount of time walking regularly, an individual will most likely begin to feel and experience somatic or emotional responses as they may feel less emotional stress after walking. They may even begin to feel the “runners’ high” where endorphins are released into their bloodstream, thus giving them a sense of temporary euphoria. By adding in some additional activities such as gentle stretching or warmup exercises at the beginning and/or end of each walking session, an individual may be able to better manage physical soreness, muscle tightness, or even emotional stress. As a person improves their own health, loved ones may offer emotional and maybe physical support if needed. An individual then may also begin to feel that others do indeed care about their health and well-being. This can further help them to become more intrinsically motivated to continue their exercise program knowing and believing that they can do it on their own but have more support if necessary. I think that all of the constructs that I discussed from SET and also with the self-determination theory (SDT), will give an individual over a short amount of time, the tools that they need to have more self-control, agency, and autonomy over their own health and well-being.

The Physiology of Walking for Fitness

Walking and other weight-bearing activities that engage the muscles in the feet, calves, and thighs illicit a pumping effect that aids in moving blood back to the heart. Rhythmic patterns of relaxation and contraction of these muscles, in addition to the movement of the ankle and toe joints, help to increase venous return and help prevent blood pooling in the lower extremities. Lack of physical movement such as walking and an increase in sitting within our modern American sedentary lifestyle, are major factors that are contributing to the drastic decline in physical and mental wellness of our population within the last decades. More sitting for hours on end at work, behind computer screens, playing video games, and engaging with social media are the norm now. In past years physical activity was more prevalent whether from occupations, recreation, social interactions, or other reasons. A return to a more active lifestyle is what is necessary to get our nation back on track for better health and wellness, instead of harsh pharmaceuticals for all that ails us (a pill for every ill), and pursuing living a life without consequences. We are the architects of our own well-being and relative health and happiness.

The venous plantar plexus of the foot, the venous pump of the calf, and the thigh muscle pump all work together as part of the venous return mechanism, which sends blood back to the heart. The venous pump of the calf, also referred to as the calf muscle pump, is a very important component of this whole mechanism involving the relaxation and contraction of the calf and foot muscles during specific activities such as walking, climbing, exercising, and others. The primary muscles of the calf muscle pump are the gastrocnemius and soleus. This engagement of the calf muscles compresses the veins and pushes blood upwards against gravity. The venous plantar plexus is a bundle of veins found in the sole of the foot, having a primary function of collecting deoxygenated blood from tissues within the foot and moving it back upwards towards the heart. Other muscles in the foot, such as the flexor hallucis brevis, flexor digitorum brevis, and lumbrical muscles, influence toe flexion and extension and consequently help with increasing blood circulation. Both of these mechanisms within the calves and feet contribute to providing efficient blood circulation back up to the heart, as well as preventing blood pooling (edema) in the lower extremities.

Nose-breathing while walking also helps the body to produce nitric oxide (NO) a now well-known messenger molecule that is produced in the nasal cavity and other tissues throughout the body and more specifically in the veins as arteries. NO increases blood flow through dilation of the veins and arteries.

References:

Parts of the figure were drawn by using pictures from Servier Medical Art. Servier Medical Art by Servier is licensed under a Creative Commons Attribution 3.0 Unported License (https://creativecommons.org/licenses/by/3.0/).

___________

I teach and offer lectures about holistic health, stress management, qigong, tai chi, baguazhang, meditation, phytotherapy (herbs), music for healing, self-massage, and Daoyin (yoga).

https://www.youtube.com/c/MindandBodyExercises

www.MindAndBodyExercises.com

www.Amazon.com/author/jimmoltzan

Mind and Body Exercises on Google: https://posts.gle/aD47Qo

Jim Moltzan

407-234-0119

“Wisdom in Holistic Wellness: Exploring the Intersection of Fitness, Well-being and Behavior”

Sat, 22 Jun 2024 05:00:00 GMT

This video discussion covers many topics, such as:

whole vs holistic health
fitness vs. health vs. wellness
the tensegrity model
the Three Treasures (jing, qi & shen)
3, 5, 7 pillars of health
the Harvard Grant Study of 1938-present
resting heart rate vs. heart rate variability
how breathing rate (BPM) affects the parasympathetic nervous system
DOSE – dopamine, oxytocin, serotonin, endorphins
abdominal or diaphragm breathing
“Box breathing”
energy suns vs. energy vampires
restoration, longevity & cultivation
yin & yang
TCM, the 5 elements, and Ayurveda’s doshas or constitutions
living with a sense of purpose & meaning (ikigai)
motivation vs. desire

More video clips, books, posters & resources at:
http://www.mindandbodyexercises.com
https://mindandbodyexercises.wordpres…
https://www.facebook.com/MindAndBodyE…
http://www.Amazon.com/author/jimmoltzan

Journey Through Utah’s Mighty Five: A Transformative Experience

Tue, 18 Jun 2024 07:25:26 GMT

Motivation: The Key to Transformation

Motivation played a critical role in my recent journey to hike Utah’s “Mighty Five” national parks. With the right motivation, one can literally achieve new heights in mental, physical, and spiritual development. The desire to explore these majestic parks and push my limits fueled my determination. This motivation helped me overcome physical challenges, stay mentally focused, and experience profound spiritual moments. When properly motivated, the potential for personal growth is limitless. Visiting Utah’s renowned “Mighty Five” national parks—Arches, Bryce Canyon, Canyonlands, Capitol Reef, and Zion—was an adventure that profoundly impacted me on mental, physical, and spiritual levels. Each park offered unique landscapes and challenges that pushed my limits and transformed my perspective on life. Additionally, a hike to the Lower Calf Creek Falls in Grand Staircase-Escalante added a refreshing and memorable experience to our journey.

Preparation and Training

Before embarking on this journey, I increased the intensity of my physical training three months prior. Although I have been practicing and teaching martial arts, tai chi, and qigong for over 40 years, I knew that I needed further mental and physical strength. Consequently, I added in 1-1/2 hour weight training, treadmill, and stairmaster routines 5-6 days per week for 12 weeks. This preparation was crucial for building more stamina, and endurance, and aiding the rehab of an old injured ACL on one knee and a torn meniscus on the other. The rigorous training paid off immensely, allowing me to tackle the demanding hikes with confidence and resilience. Additionally, some other minor chronic aches and pains resolved themselves after a few weeks of this increased schedule. My martial arts training greatly helped me with my self-discipline, overall flexibility, and core strength.

Mental Renewal

Arches National Park: Home to over 2,000 natural stone arches, this park sparked a sense of wonder and creativity. The iconic Delicate Arch, standing alone against a backdrop of fiery sunsets, inspired introspection and clarity. The surreal landscapes made me reflect on the passage of time and the enduring beauty of nature’s creations.
Bryce Canyon National Park: The vibrant hoodoos—tall, thin spires of rock—stood like sentinels in the amphitheater. Hiking among these geological formations felt like stepping into another world. The silence and majesty of Bryce Canyon offered a space for meditation, helping me to clear my mind of everyday clutter and focus on the present moment.
Lower Calf Creek Falls: The hike to Lower Calf Creek Falls was a refreshing mental escape. The sound of cascading water and the lush, green surroundings contrasted sharply with the arid landscapes of the other parks. This serene oasis provided a perfect spot for contemplation and mental rejuvenation.

Physical Challenges

Canyonlands National Park: This vast park, divided into four districts, tested my endurance and resilience. The Island in the Sky region, known for its challenging terrain, pushed me to my physical limits. Navigating the rugged paths and towering mesas required strength and determination, reinforcing the importance of perseverance and preparation.
Capitol Reef National Park: Hiking the Waterpocket Fold, a 100-mile-long wrinkle in the Earth’s crust, was a physical feat. The diverse trails, ranging from easy walks to strenuous climbs, improved my fitness and coordination. The sense of accomplishment after conquering these trails boosted my confidence and physical well-being.

Spiritual Awakening

Zion National Park: The soaring cliffs and deep canyons of Zion are awe-inspiring. We hiked the Narrows, wading through the Virgin River with towering canyon walls on either side, which was both a physically and spiritually invigorating experience. Additionally, the hike to Scout’s Landing, with its panoramic views, invoked a sense of humility and connection to something greater than myself. These trails offered a profound sense of peace and spiritual renewal.

Conclusion

The “Mighty Five” national parks of Utah, along with the Lower Calf Creek Falls, are not just destinations for outdoor enthusiasts; they are sanctuaries for personal growth and transformation. The mental clarity gained from Arches and Bryce Canyon, the physical challenges met in Canyonlands and Capitol Reef, and the spiritual awakening experienced in Zion have left an indelible mark on my life. These parks reminded me of the beauty, strength, and resilience inherent in nature—and within myself.

I encourage everyone to explore these natural wonders, not just to witness their breathtaking beauty but to embark on a journey of self-discovery and transformation.

Tips for Future Visitors

Preparation is Key: Ensure you have the right gear and physical conditioning for the hikes.
Respect Nature: Stay on designated trails, pack out all trash, and respect wildlife.
Take Your Time: Allow yourself to fully experience the beauty and serenity of each park.
Reflect and Journal: Take notes or journal your thoughts and feelings during your visit to capture the transformative moments.

Embarking on this journey through Utah’s Mighty Five is more than just a travel experience; it’s an opportunity to reconnect with yourself and the natural world in a deeply meaningful way. Feel free to reach out to me if you have more questions about this adventure or how to prepare to undertake the challenge.

Read my detailed gear and trip logistics review (JR Moltz) of our outfitter REI at:

https://www.rei.com/adventures/trips/namer/utah-adventure-vacation.html

I teach and offer lectures about holistic health, stress management, qigong, tai chi, baguazhang, meditation, phytotherapy (herbs), music for healing, self-massage, and Daoyin (yoga).

Please contact me if you, your business, organization, or group, might be interested in hosting me to speak on a wide spectrum of topics relative to better health, wellness, and fitness.

https://www.youtube.com/c/MindandBodyExercises

www.MindAndBodyExercises.com

www.Amazon.com/author/jimmoltzan

Mind and Body Exercises on Google: https://posts.gle/aD47Qo

Jim Moltzan

407-234-0119

Navigating Holistic Health

Thu, 30 May 2024 12:19:12 GMT

51-minute discussion on holistic health

I teach and offer lectures about holistic health, stress management, qigong, tai chi, baguazhang, meditation, phytotherapy (herbs), music for healing, self-massage, and Daoyin (yoga).

Please contact me if you, your business, organization, or group, might be interested in hosting me to speak on a wide spectrum of topics relative to better health, wellness, and fitness.

https://www.youtube.com/c/MindandBodyExercises

www.MindAndBodyExercises.com

www.Amazon.com/author/jimmoltzan

Mind and Body Exercises on Google: https://posts.gle/aD47Qo

Jim Moltzan

407-234-0119

Complimentary, Alternative, or Integrative Health?

Tue, 21 May 2024 08:48:22 GMT

I think a root component of science is to define, label, and categorize all things that may or may not exist. Hence, the more we learn and discover, the more we label and divide. With this being said, I think that the terms complementary, alternative, and integrative are perfect terms to offset those of allopathic, biomedical, modern, or Western practice. Traditional healers, Ayurvedic Medicine, Traditional Chinese Medicine (TCM), homeopathy, and naturopathy, all of which, while debatable have been proven over the test of time to be safe and effective for many ailments and health issues. Perhaps these modalities are deserving of a more appropriate label as “traditional effective non-pharmaceutical medical care” or something similar.

I do take issue with the often-used terms of “Western” and “modern,” as these are somewhat self-serving. Western to what? Modern compared to what? Both of the latter are using insects and calling it something new as entomotherapy (Siddiqui et al., 2023) despite it being a method used for thousands of years. My point is that the lines between all of these medical modalities have become somewhat blurred over time and when used in particular circumstances. For traumatic physical injuries, such as those from vehicle or industrial accidents, injuries from gunshots, or other physical violence, Western allopathic medicine is the superior modality. For chronic issues and preventative interventions, I think not so much. Sometimes strong pharmaceuticals are necessary to manage the pain from an injury and/or lifesaving surgery. However, a patient could be weaned off strong meds and even replaced with non-pharmaceutical or less invasive follow-up therapies, depending upon the patient’s unique circumstances. Overall, I think that the US medical healthcare system is more of a “sick-care” program that is profit-driven and focuses on treating symptoms or after-the-fact conditions. Complimentary, Alternative or Integrative Health treatments often focus on preventative or less-invasive methods that often do not generate much profit to be more fully utilized by allopathic healthcare providers.

Very few insurances provide coverage for treatments outside of the biomedical modality. I have been personally impacted by this issue with family members and myself, all regarding having suffered from lower back and knee pain. Surgical procedures may be covered if are seen as necessary, while chiropractic or physical therapy coverage varies based on upon perceived effectiveness of the specific condition being treated. The cost for a microdiscectomy on a herniated disc can range between $20,000 and $50,000 which would be covered, but rest for a few weeks followed by chiropractic treatments at about $100 per session – 5 total, were not. Yoga sessions at $20 a class for about 20 classes, are not covered. Eventually, both chiropractic and yoga worked for my family members. For my injured knee, an osteopathic surgeon looked at me and shook his head in bewilderment when I declined to have a covered knee surgery procedure ($5000-$30000). I was able to manage the repair of my issue through appropriate exercise, free of cost other than time and effort on my part. Some sufferers have no option but to have surgery or use pharmaceuticals, especially if they have suffered some type of traumatic injury. For others, it is worth looking into non-invasive treatments first before committing to a surgery that may or not offer long-term positive results.

Some Western healthcare professionals will defer to why complementary, alternative, or integrative health methods sometimes are quite effective due to the placebo effect. However, I have found that the placebo effect is quite relative to allopathic medicine as well as other methods of alternative medicine. I have found that many allopathic medical professionals often look down upon alternative medicine and/or traditional methods as offering effectiveness by relying mostly upon the placebo effect. Ironically, the US healthcare system relies quite heavily on this perception that medical pharmaceuticals can fix many ailments. The power of suggestion plays a major part in alleviating pain and suffering. Roughly, between 10-90% of the efficacy of prescriptions comes down to the placebo effect. Factors such as trust in the doctor that prescribes the medication, and specific details regarding the medicine, such as its brand, price, name, and place of origin can all affect a patient’s potential belief in the medicine helping to improve their aliment (Meissner et al., 2011). While we keep hearing “follow the science”, science seems to show that the placebo effect is truly a real component of the US healthcare system.

References:

Complementary, alternative, or integrative health: what’s in a name? (n.d.). NCCIH. https://www.nccih.nih.gov/health/complementary-alternative-or-integrative-health-whats-in-a-name

Meissner, K., Kohls, N., & Colloca, L. (2011). Introduction to placebo effects in medicine: mechanisms and clinical implications. Philosophical transactions of the Royal Society of London. Series B, Biological sciences, 366(1572), 1783–1789. https://doi.org/10.1098/rstb.2010.0414

I teach and offer lectures about holistic health, stress management, qigong, tai chi, baguazhang, meditation, phytotherapy (herbs), music for healing, self-massage, and Daoyin (yoga).

https://www.youtube.com/c/MindandBodyExercises

www.MindAndBodyExercises.com

www.Amazon.com/author/jimmoltzan

Mind and Body Exercises on Google: https://posts.gle/aD47Qo

Jim Moltzan

407-234-0119

Tai Chi – Basic Background Information

Mon, 06 May 2024 05:56:26 GMT

The origin and roots of Tai Chi, are based on written information, oral interpretations, and word of mouth. Also, many of the practitioners often went by different names and spellings there of. This presented information is by no means complete nor precise but is offered as a basic understanding of the origin of these ancient methods.

Many history scholars and martial arts enthusiasts have spent much time and effort debating the details of the origins. While it might be interesting for some, it is suggested not to lose the meaning behind the knowledge and the practice methods. To become a walking encyclopedia of information, but having no true understanding of the methods can lead to a somewhat imbalanced understanding of Tai Chi. More in-depth understanding can come from actual physical practice, mental understanding, self-awareness as well as spiritual cultivation.

Tai Chi is an ancient Chinese martial art, that is practiced as a graceful form of martial arts, low-impact exercise, and moving meditation. It involves a series of movements performed in a slow, smooth, and focused manner with accompanied Qigong (mindful breathing exercises). Tai Chi, also called Taiji, Tai Chi Chuan or Taiji Quan, on the fitness level, is a self-paced system of gentle physical exercises and stretching. Each exercise or posture flows into the next without pausing, ensuring that the body is in constant motion. Tai chi is similar yet different from Yoga which is another type of meditative exercise and practice. Tai Chi and Yoga include various physical postures, deep breathing techniques, and often along with meditation. Tai Chi is sometime referred to as “Yoga in motion”.

Tai Chi has many different types or styles. Each style emphasizes various Tai Chi principles and methods. There are also variations within each style. Some styles or teachers focus more on health benefits, history, or philosophy, while others might focus on the martial arts aspects of Tai Chi.

History:
Chen, Yang, Wu, and other Tai Chi Styles
There are differing theories as to the true origins of Tai Chi. Tai chi is a type of moving qigong, which has roots in yoga. Some believe Chen Wangting to be the original founder of Tai Chi and the Chen style. Chen style is practiced typically with explosive movements including jumps, kicks, and strikes. Slow, graceful movements are alternated with quick, forceful ones. Low, strong stances develop strength, stability, and agility. Silk reeling is spiraling movements that flow from the feet to the hands, which is the foundation of Chen-style Tai Chi. Chen style can provide a good cardiovascular workout but requires more athleticism and physical coordination than some of the other styles of Tai Chi. All styles can be adjusted by the practitioner.

From the Chen Style came the most popular and practiced Yang style, with its founder Yang Lu Ch’an. It is thought that Yang learned his system from the Chen family while working as a servant in their village and secretly observing their training and practice routines. In 1850, the Imperial family hired Yang Lu Ch’an to teach his modified, less athletic adaptation to their elite palace guards. The Yang style improves flexibility by expanding and contracting the body using exaggerated movements and practices slowly and gracefully.

The Yang Style ultimately produced the Wu Style, another popular style of Tai Chi founded by Wu Ch’uan Yu. This military officer cadet trained under Yang Lu Ch’an, the founder of the Yang style and martial arts instructor of the Chinese Imperial Guards. Wu style is unique in its focus on the body leaning forward and backward rather than remaining centered, as one does in the other styles of Tai Chi. The back leg serves as a counterbalance, allowing for added extension without losing stability and balance. Wu style uses a medium stance, with movements being smaller and more compact than those used in Yang style.

Beyond these three original styles came others such as the Hao, Sun & Li styles. There are then the many variations or sub-styles that emanate from the original family styles. There is also the Wudang style from Wudang Mountain which is also thought to be the original style, originating from the Daoist monk Chang San Feng.

I teach and offer lectures about holistic health, stress management, qigong, tai chi, baguazhang, meditation, phytotherapy (herbs), music for healing, self-massage, and Daoyin (yoga).

https://www.youtube.com/c/MindandBodyExercises

www.MindAndBodyExercises.com

www.Amazon.com/author/jimmoltzan

Mind and Body Exercises on Google: https://posts.gle/aD47Qo

Jim Moltzan

407-234-0119