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8 principles to achieve optimum mental health | Dan Banos | TEDxRockhampton

Jun 11, 2021
thank you kindly, you're right, um, I'd like to thank you first of all for allowing me to introduce you to a passion that I have and, um, and allowing me to introduce a concept that we call and that you may have heard before called neuroplasticity neuroplasticity is nothing more than the ability that you have the brain to be able to adapt based on what we do so that you and I have the ability to change some of the structures that it brings with it and also to change some of the processes and I'm excited about this concept because the reality is that this concept is the foundation for achieving optimal

mental

health

and these eight

principles

or habits that i am going to encourage you to do will be challenging will be out of the ordinary but i think it will provoke you and allow you to visit people and share these concepts but it will also do something very important which is what was mentioned above it will allow people like me to visit less and that's a good thing believe it or not um so that en The eight

principles

I don't just believe in and practice, but they're evidence-based, so I'd like if you could pay attention to this, maybe take one or two or three and practice them when you get there. out here principle number one is very simple it is a principle of nutrition nutrition is something important and let me share with you something that some of you may know some of you may not know but one member is called dan batna he was associated with National Geographic people and the mission was to find a group of people or people from all over the world who can show that they can live

health

ier physically and

mental

ly.
8 principles to achieve optimum mental health dan banos tedxrockhampton
These are people whose norm was to reach 100 years or older by When they found them, they called these areas around the world blue zones and they found nine characteristics. I won't share them with you, but I would like to share one that is related to this concept. One characteristic was that centuries old cultures and nterian people groups have the basis of their diet like crazy about beans, right? I have an advantage there. I am originally from Mexico and Mexicans have a lot of beans. I'm not 100 sure I'll live to be 100 but hey I hope I do because like I said I believe this and I practice it.
8 principles to achieve optimum mental health dan banos tedxrockhampton

More Interesting Facts About,

8 principles to achieve optimum mental health dan banos tedxrockhampton...

What they have found is that people who physically live to be over 100 years old and who are above average physically and mentally capable also only consume meat or meat products just five times. a month and it shouldn't be a surprise because even recently, maybe a couple of weeks ago, the national council in australia, which talks about diet, has modified the pyramid. I don't know how many of you saw it, but at the bottom the best. most of it is plant based so the message is plant based and that's what they found these societies have embraced so principle number one is nutrition principle number two shouldn't be surprising the principle number two is the exercise, now what we have found. is that exercise It's a matter of life we ​​can't

achieve

optimal capacity if we don't become active there's a lot of research I could share with you but let me and maybe you think I'll get out of here maybe I'll research that exercise can only have a great contribution in reducing symptoms of depression and anxiety is very simple you exercise and generate endorphins good happy chemicals you exercise regularly and you will also generate the production of a neurotransmitter in your brain called neuropathy serotonin and dopamine all of these are related to depression, depression Parkinson's and Alzheimer's disease as well, so being actively involved in exercise will definitely contribute to optimal mental health that will put you and the community above average and reduce visits from people like me principle number three which will be water water it is so important seventy percent of our bodies are made of water eighty percent of our brains are made of components that ar Water is a lot, that's a high percentage, so it should come as no surprise again that for optimal mental health we need water, perhaps more than we use.
8 principles to achieve optimum mental health dan banos tedxrockhampton
Now let me share with you something, there are certain chemicals that only we can

achieve

. when eating certain types of food we already talked about food we did not go into details but there are certain foods that we can consume one of the certain types of food produces something or gives you something called tryptophan tryptophan is a substance that does reach the brain in good proportions it will allow you to secrete more endo serotonin so tryptophan is the raw material that the brain needs to produce serotonin and maybe you are thinking well what does that have to do with water you are talking about food now and I am confused.
8 principles to achieve optimum mental health dan banos tedxrockhampton
Let me share with you why water is so important. The reason it's so important is because water is one of the elements that allows these things you consume and these nutrients. to travel to the brain the key is simple the formula is simple the more water the more tryptophan goes to the brain the more raw material we have to generate serotonin and the happier you become some of the things that water can give you are great clarity in your mind , but some of the things it could give you if you lack water intake is a reduced ability to be happier, people who don't consume enough water get more frustrated, have less mental clarity and then it will affect by default, the performance of your mental health the next principle is sunlight i'll keep this simple we need the sun and that's basically it and there are three reasons i can share with you why we need the sun or at least a couple of them. if we allow ourselves to get sunlight in a regular bay on a regular basis, you can actually achieve a higher level of sleep, your sleep will increase, it will be deeper and you will feel refreshed the next time by default it will increase your ability to learn to memorizing and concentrating is very simple sunlight believe it or not too it can have an impact on the level of pain you might have physically if someone here or someone in the community has any pain sunlight can decrease the level of pain someone has it's amazing what sunlight can do if taken in the right amounts let me share the following principle this is a principle that is very important temperance i don't know if you ever heard these words uh not many people have but let me share what this means temperance implies that we must create and practice in our lifestyle a balance program a balance that will put you above What it means is that we need to make sure that we allow ourselves to introduce certain habits and behaviors that will provoke and allow you to have a better performance in mental health, maybe you are thinking well, can you explain a little more?, let me share with you something in which our societies work a way where we tend to take something that is bad and make it good and sometimes unfortunately we take something that is good and make it bad an example is something that happened in the 1950s in the from the 1950s sometimes someone noticed I think related to lung cancer, so what people did in the 1950s was put what we call the filter into the cigarette because the cigarette tower was related to lung cancer, today we continue to know that smoking is one of the major causes of disease and death. in our societies so it did not solve it another thing we know is harmful and we tend to embrace it is the use of alcoholic beverages australia reported in 2011 to 2012 that 19.7.7 is a reasonable percentage 19.7 of breakups of interpersonal relationships breakups they occur as a result of a problem related to alcohol and that does not account for a psychiatric condition, which is a high percentage.
What alcohol can do to us is it can affect the frontal cortex of the lobe that allows us to make good and accurate decisions, research has shown us that consuming this substance increases our probability of cheating by between 30 and 50 percent. kind of need to prepare a set of ourselves to go break a good deal but i'm not saying everyone who does that is cheating but research and numbers that's what indicate another unhealthy substance that it decreases our mental capacity and our ability to deal with things like depression and anxiety it is coffee, caffeinated drinks, caffeinated drinks that stress our nervous system and stress it so much that it can increase the level of depression or depressive symptoms and Also the level of anxiety. it's that we need to learn to abstain from certain things that can be harmful and maybe use certain things that are good for us within the measure it's creating a balance and i think the picture describes that it's creating a balance in our life it's not just about about what you drink or it is also about what we do in general if we work too much or too little it can disturb our performance or if playing too much at too little can also have an impact on our performance another is a I would like to share with you a story that maybe it's an unbelievable story in the 1990s no that was wrong 1919 that's a year in eureka california a hospital was faced with a huge flu epidemic and it was getting so out of control the head doctor said i think we need to call I don't know about the army, we don't have a space, so the army came and in turn they brought tents, coats and some blankets and so the hospital overflowed with all these patients Those who were infected were placed in these tents and the only thing they had besides the blankets were hot water bottles to keep their feet warm.
What they found is that the people who were in the tents did not die compared to the people who were infected. people who were in the hospital once someone realized what was happening, they turned off the heaters in the hospital, opened the windows and put thick underwear on the patients and the death rate decreased the key today is to spend time at the outdoors when you think about it many of these things are interrelated if you exercise unless you go to the gym and that's fine too but if you exercise outside you get that air you need scientifically it only makes sense you get oxygen and oxygen cleanses your blood the blood is the same blood that will go to your brain and we want to create the best environment that we can have in our brain in our systems. issues to be able to create those neurotransmitters that feel happy the challenge is to spend time outside and open our houses open the windows let the sunlight and air do what they are supposed to do do what it was created to do now next it's rest I would I would like to emphasize something here, we live in a society that is very results oriented, unfortunately we live in a society that states that in order for us to be successful, we have to achieve the greater goal of whatever position I may have, It's a society that says I have to leave the top level man or woman in order to be that person eventually and that creates a lot of stress we live in a society where we expect many people many children to succeed at the top they can and should expect such a thing, but sometimes we push so hard that we lack the amount of rest that we should have one of the things that we know is that the idea that staying longer t burns in the night is better because i got it better is a fallacy it is nothing more than self delusion some of you and i had lived that too before learning about these principles and practices and some of you may know or would have thought i stayed stay up late at night because i seem to accomplish a lot more in the middle of the night its amazing but research shows otherwise a bunch of people have been taken and have been exposed to an all night party with no alcohol or substances the key was the only key isolated factor was to keep them awake for as long as you can and then the next day take a critical test a test of critical thinking was compared to a group a controlled group of people who had slept eight hours a night the results they will be very interesting for you to know and I will share them with you now, hopefully this will be the control group for the eighth night.
The eight-hour sleep control group performed better on the critical thinking test, but the next thing you might not be thinking is that the all-night group performed worse, but they have a perception that they did better, and then another self-reported test, a reflective test, showed that they not only perceived that they performed better, but that they were more confident in their work than other people. slept well the night before performed better were less confident but the results spoke for themselves rest can give you mental clarity can help you remember and memorize things clearly can improve your ability to be creative something we must not forget if we want to achieve mental health optimal and going above average last is trust there is an author in the 1900s who said that the greatest need in this world is for people who stand up for the truth like a compass needle to the pole is the world's need for Having people who hold strong to the principles even though the heavens are collapsing is a very interesting concept.It could be a bit poetic too, but nowadays it's very difficult to develop confidence in many things when you think about it, I'm talking about resting and we have this tendency to want to achieve the ultimate in success and for that sometimes we have to look down on someone else, so it's hard to tr Just a lot of people but what we found what they've found what these researchers at the beginning of my conversations found in terms of people living much healthier and happier is that they have three things in their lives one have people to the ones that love clothes and invest in that number two, you also have a amount of time that you spend with like-minded people like you, who want to talk here about like-minded things and maybe different ideas to better our community and number three , I lost maybe I didn't sleep very well last night, I'm kidding, number three was also that they also showed they also showed that they were meeting regularly with those people you are the ones they resonate with, so number one has parents, grandparents and children. close to number two met in fact the research goes deeper and found that people who have some form of faith and meet at least four times a month reach or are likely to reach a higher life expectancy of 14 years in simple words people who get together and have some similarities in faith four times a month can expect to live 14 times uh 14 more years thats just research uh appreciate the presentation earlier that talks about the meaning of life and just having a meaningful life and knowing what your life is like knowing why you get up every morning can give you seven years seven more years I would like you to think about this because today, although it is hard to believe in people and society we need to achieve a sense of trust this new strategy goes further and declares or rather and emphasizes the idea that we can achieve a level of trust in a higher power you can call it god or you can call it whatever you want you want something that gives you a sense of purpose what we have found is that it decreases anxiety increases motivation and gives you a happier life and let us sum it up because you may forget what this is news start nutrition exercise water sun temperance rest and trust divine power today my challenge to you is to pick three of these you can do it even today and tomorrow one go to your GP your friendly GP in town and tell him gp what can i do to exercise safely?
I have some condition that prevents my exercises and if you don't and if he can give you a hand to be able to develop a good exercise program with the limits and the capacity that you currently have exercise number two don't wait too long let's network later from here but don't wait too long to go to bed try to get eight to nine hours of sleep she liked that she wants to go and number three make commitments get the people you love the people you hug have a sense of purpose and make a commitment today fresh start is something i challenge you to practice and if you want to practice and achieve greater optimal mental health greater capacity this can be yours today you don't have to go to a psychiatrist you don't have to go to a psychologist unless you have a condition that requires the input of a professional, but otherwise you can achieve a higher capacity that will put you above average, thanks

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