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Sánate a ti mismo: Un nuevo plan revolucionario que revitalizará tu sistema inmunológico y te hará sentir bien de por vida
Hay una revolución en salud ocurriendo el día de hoy.
En tus manos está llevarla a cabo.
Por más de veinticinco años, Deepak Chopra y Rudolph E. Tanzi han revolucionado la forma de entender nuestros cuerpos, nuestra mente y la medicina. Chopra, el máximo gurú en el campo de la medicina integral, y Tanzi, el pionero en neurociencia y el descubridor de los genes que causan Alzheimer, se unen nuevamente para hablarnos de la suprema importancia de nuestro sistema inmunológico y de su relación con nuestra salud permanente.
Sánate a ti mismo nos ayudará a tomar las mejores decisiones para tener un plan de salud holístico y trasformador de por vida. Chopra y Tanzi no sólo expanden las fronteras del intelecto con las últimas investigaciones de cuerpo-mente, mente-genes, mente-conexiones inmunológicas, sino que nos ofrecen un plan revolucionario de siete días que nos da las herramientas clave para desarrollar nuestro camino personal para sanarnos.
Además, Sánate a ti mismo nos dice cómo manejar el estrés crónico y la inflamación, pues son las principales causas del detrimento de nuestra salud. También analiza un cúmulo de desór- denes crónicos como hipertensión, enfermedades del corazón, diabetes tipo 2, Alzheimer, entre muchas otras. De ahí que aprender los secretos de sanarse a uno mismo no sea algo simplemente urgente, sino obligatorio. El libro es una invitación a llevar a cabo un programa estratégico y probado para tener una vida larga y saludable.
416 pages, Mass Market Paperback
First published January 1, 2018
931 people are currently reading
4664 people want to read
About the author
Deepak Chopra
688 books19.1k followersDeepak Chopra, MD serves as the Founder and Chairman of The Chopra Foundation, and Co-Founder of the Chopra Center for Wellbeing.
As a global leader and pioneer in the field of mind-body medicine, Chopra transforms the way the world views physical, mental, emotional, spiritual, and social wellness. Known as a prolific author of eighty books books with twenty-two New York Times best sellers in both fiction and non-fiction, his works have been published in more than forty-three languages.
Chopra’s medical training is in internal medicine and endocrinology. He is a Fellow of the American College of Physicians and a member of the American Association of Clinical Endocrinologists. Dr. Chopra serves as Co-Founder and Chairman of The Chopra Center for Wellbeing, Founder of The Chopra Well on YouTube, Adjunct Professor of Executive Programs at Kellogg School of Management at Northwestern University, Adjunct Professor at Columbia Business School, Columbia University, Assistant Clinical Professor, in the Family and Preventive Medicine Department at the University of California, San Diego, Health Sciences, Faculty at Walt Disney Imagineering, and Senior Scientist with The Gallup Organization.
GlobeIn acknowledges Chopra as "one of top ten most influential spiritual leaders around the world." TIME magazine has described Dr. Chopra as "one of the top 100 heroes and icons of the century and credits him as "the poet-prophet of alternative medicine."
As a global leader and pioneer in the field of mind-body medicine, Chopra transforms the way the world views physical, mental, emotional, spiritual, and social wellness. Known as a prolific author of eighty books books with twenty-two New York Times best sellers in both fiction and non-fiction, his works have been published in more than forty-three languages.
Chopra’s medical training is in internal medicine and endocrinology. He is a Fellow of the American College of Physicians and a member of the American Association of Clinical Endocrinologists. Dr. Chopra serves as Co-Founder and Chairman of The Chopra Center for Wellbeing, Founder of The Chopra Well on YouTube, Adjunct Professor of Executive Programs at Kellogg School of Management at Northwestern University, Adjunct Professor at Columbia Business School, Columbia University, Assistant Clinical Professor, in the Family and Preventive Medicine Department at the University of California, San Diego, Health Sciences, Faculty at Walt Disney Imagineering, and Senior Scientist with The Gallup Organization.
GlobeIn acknowledges Chopra as "one of top ten most influential spiritual leaders around the world." TIME magazine has described Dr. Chopra as "one of the top 100 heroes and icons of the century and credits him as "the poet-prophet of alternative medicine."
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Displaying 1 - 30 of 154 reviews
July 14, 2022
I skipped through a lot of this. I don't remember why it was on my reading list. Eat a Mediterranean diet. Think happy thoughts. Alleviate stress. Get a good night's sleep. Exercise. Keep your mind active. Be proactive in your medical care. There, now you don't have to read it. :)
December 12, 2017
This is the most comprehensive, detailed, and ultimately helpful book on taking care of our bodies, minds, and spirits, that I have ever come across. If you think you already know how and why to eat better, get enough sleep and exercise...etc... then this book will only serve to deepen your enlightenment and motivate you towards greater inner and outer healing.
The book is divided into two parts. The first part, called "The Healing Journey," covers what it means to be on a journey towards healing our bodies, minds, and spirits. There is lots of scientific data and research represented here but it is immensely fascinating and easy to read, understand, and absorb. The second part is "A 7-Day Action Plan," where all the information from the first part is broken down into do-able action steps for a full week.
If everyone read this book and applied even half of the helpful, practical suggestions, we would all be living much healthier, happier lives!
The book is divided into two parts. The first part, called "The Healing Journey," covers what it means to be on a journey towards healing our bodies, minds, and spirits. There is lots of scientific data and research represented here but it is immensely fascinating and easy to read, understand, and absorb. The second part is "A 7-Day Action Plan," where all the information from the first part is broken down into do-able action steps for a full week.
If everyone read this book and applied even half of the helpful, practical suggestions, we would all be living much healthier, happier lives!
January 6, 2019
It’s always difficult to rate books that start out strongly, but poop out in the end, especially when they’re self help books. Does one take an overall average, or drop down the average a bit if the conclusion doesn’t seem reasonable? I settled on 3 stars, since I’d rate Part 1 at 4-5 stars and Part 2 about 2 stars. The healing theory makes a lot of sense, but the healing exercises seem impractical and overall not very helpful. A Revolutionary Plan to Supercharge Your Immunity and Stay Well for Life (the subtitle) is quite an overstatement.
The most useful healing tip I learned from this book is to remember to take a deep breath or two as needed. This actually stimulates the vagus nerve, the longest cranial nerve, which serves the digestive system, heart, and lungs. It’s now common knowledge that most of our immune system defenses are located in the gut. A deep breath supports immunity as well as good lung and heart function. It also can calm the body in stressful situations, which this book tells us to minimize for optimal health.
Other good tips, although not always explored in depth are eating anti-inflammatory foods, giving and receiving love, meditation and other practices to become more mindful and less stressed, changing negative beliefs, and not getting down on ourselves for making mistakes and poor choices. Most of us have heard these before, and they are valid. However, I doubt that the application of these principles to daily life, in Part 2, would work to change the average person’s life.
The program for change (Part 2) suggests that one take one topic for each day of the week and follow one of the listed suggestions. Topics are: Anti-inflammation Diet, Stress Reduction, Anti-Aging, Stand-Walk-Sleep, Core Beliefs, Non-struggle, Evolution. While I think that most of these are important for health, the idea of changing the focus every day, and just choosing one thing from a list seems like a scattered approach. To make, for example, stress reduction a habit, will take more than a day. I’d focus on one topic for a week or two, assess progress (there are short but general questionnaires for this in Part 1), and move on as appropriate.
If you feel in need of physical, emotional, or spiritual healing, Part 1 of this book will give you some good topics to explore further in other resources.
The most useful healing tip I learned from this book is to remember to take a deep breath or two as needed. This actually stimulates the vagus nerve, the longest cranial nerve, which serves the digestive system, heart, and lungs. It’s now common knowledge that most of our immune system defenses are located in the gut. A deep breath supports immunity as well as good lung and heart function. It also can calm the body in stressful situations, which this book tells us to minimize for optimal health.
Other good tips, although not always explored in depth are eating anti-inflammatory foods, giving and receiving love, meditation and other practices to become more mindful and less stressed, changing negative beliefs, and not getting down on ourselves for making mistakes and poor choices. Most of us have heard these before, and they are valid. However, I doubt that the application of these principles to daily life, in Part 2, would work to change the average person’s life.
The program for change (Part 2) suggests that one take one topic for each day of the week and follow one of the listed suggestions. Topics are: Anti-inflammation Diet, Stress Reduction, Anti-Aging, Stand-Walk-Sleep, Core Beliefs, Non-struggle, Evolution. While I think that most of these are important for health, the idea of changing the focus every day, and just choosing one thing from a list seems like a scattered approach. To make, for example, stress reduction a habit, will take more than a day. I’d focus on one topic for a week or two, assess progress (there are short but general questionnaires for this in Part 1), and move on as appropriate.
If you feel in need of physical, emotional, or spiritual healing, Part 1 of this book will give you some good topics to explore further in other resources.
January 7, 2024
Αν είστε ήδη στον δρόμο της αυτεπίγνωσης και της ολιστικής θεραπευτικής προσέγγισης, αυτό το βιβλίο δεν θα σας μάθει κάτι καινούργιο, θα σας επιβεβαιώσει, όμως,με αρκετά στοιχεία, πράγματα που έχετε ήδη δει να συμβαίνουν στην πραγματικότητά σας. Αν είστε στην φάση που έχετε μπουχτίσει να σας φορτώνουν χάπια για κάθε σύμπτωμα και έχετε πραγματικά θέληση για αλλαγές και επιθυμείτε να βάλετε τον Νου σας να εργαστεί αρμονικά με το σώμα σας, εδώ θα βρείτε χρήσιμες πληροφορίες και αποτελέσματα παλαιότερων αλλά και πολύ πρόσφατων ερευνών. Αν έχετε αποφασίσει πως το μυαλό σας και το σώμα σας είναι δύο ξεχωριστές οντότητες που λειτουργούν ανεξάρτητα και τυχαία, μην το διαβάσετε καν.
Σε κάθε περίπτωση, είναι μια πολύ καλή δουλειά.
4/5
Σε κάθε περίπτωση, είναι μια πολύ καλή δουλειά.
4/5
March 5, 2018
One of the most informative books I have ever read on health. I will definitely keep it on hand for future reference.
March 10, 2018
Another great Deepak Chopra book! There was so much good information that I will need to read it again!
February 19, 2021
"The most urgent crisis facing human health today comes from something most people take for granted: their immunity."
This book provides a lot of information on health, however, I found it heavy on discussions pertaining to medical terms. I was hoping to gain more knowledge on whole health from a holistic approach. I didn't feel there was anything new from this perspective, but it was a good refresher on ways to live a healthier lifestyle.
This book provides a lot of information on health, however, I found it heavy on discussions pertaining to medical terms. I was hoping to gain more knowledge on whole health from a holistic approach. I didn't feel there was anything new from this perspective, but it was a good refresher on ways to live a healthier lifestyle.
March 20, 2018
A Whole System Approach to Healing
Two of the most pervasive killers and two of the most difficult to control are stress and inflammation. Chopra and Tanzi present a well researched approach to using your mind and body, or mindbody, to heal yourself from these afflictions.
Today’s world is filled with situations that raise your stress level from traffic to despair over the world situation. In this book the authors discuss what stress is and how to move from being controlled by external stress to using your inner resources to take control of your life. Inflammation is another killer. From the American diet, heavy on sugar, fat and refined grains, to the polluted air we breathe most of us are hurting ourselves with high levels of uncontrolled inflammation.
The authors present a chapter on each of these major health concerns along with suggestions for how to get your stress and inflammation levels under control. In addition to the these two major topics, other aspects of health and wellness are discussed. The book also offers a seven day plan aimed at moving from debilitating habits and beliefs to better health.
I highly recommend this book to anyone interested in healing and maintaining awareness of the fact that our minds and bodies are integrally connected. The interaction is much more important than most of us realize and can lead to health or wellness. The choice is in how each person interacts with their environment both internal and external.
I received this book from Blogging for Books for this review.
Two of the most pervasive killers and two of the most difficult to control are stress and inflammation. Chopra and Tanzi present a well researched approach to using your mind and body, or mindbody, to heal yourself from these afflictions.
Today’s world is filled with situations that raise your stress level from traffic to despair over the world situation. In this book the authors discuss what stress is and how to move from being controlled by external stress to using your inner resources to take control of your life. Inflammation is another killer. From the American diet, heavy on sugar, fat and refined grains, to the polluted air we breathe most of us are hurting ourselves with high levels of uncontrolled inflammation.
The authors present a chapter on each of these major health concerns along with suggestions for how to get your stress and inflammation levels under control. In addition to the these two major topics, other aspects of health and wellness are discussed. The book also offers a seven day plan aimed at moving from debilitating habits and beliefs to better health.
I highly recommend this book to anyone interested in healing and maintaining awareness of the fact that our minds and bodies are integrally connected. The interaction is much more important than most of us realize and can lead to health or wellness. The choice is in how each person interacts with their environment both internal and external.
I received this book from Blogging for Books for this review.
May 2, 2019
Very informative and educational but I found this to be a little boring at times. Some chapters were really quick/easy to read, and others required me to go back a few times to really understand what the authors were saying. Sometimes, it felt like there was too much information.
The weekly plan was great! I love how they broke it down and explained the "do" and "undo" so you really understand why you were doing something. It really enforced the readings for me. I do see where people think the two halves do not match up in strength to equal one book - and I totally agree. I think if this had been shorter or split, it would've been more impactful to me as it did seem like some messages kept repeating.
The weekly plan was great! I love how they broke it down and explained the "do" and "undo" so you really understand why you were doing something. It really enforced the readings for me. I do see where people think the two halves do not match up in strength to equal one book - and I totally agree. I think if this had been shorter or split, it would've been more impactful to me as it did seem like some messages kept repeating.
March 20, 2019
I loved this book, I already felt the benefits of mindfulness and meditation, so it was a great eye opener to hear scientific and empirical evidence showing the link between the body and the mind. Human beings are cerebral creatures, and speaking for myself, I know that I have spent so much time trying to improve my mind at the neglect and abandonment of my own body. I logically understand WHAT is necessary to achieve a healthy body (calorie consumed vs. calories burned), but that is a superficial perspective, the body is intelligent, the body is capable of doing things that I do not understand, and just like I can work to improve my mind, I can use that mindful link to improve my body.
Great read for anyone looking to improve their overall health beyond just physical muscles, but who wants to create that link of mindfulness to overall health.
Great read for anyone looking to improve their overall health beyond just physical muscles, but who wants to create that link of mindfulness to overall health.
July 22, 2022
Amazingly I’m not quite woo woo enough for this
March 31, 2019
2/10
Chopra must have a very low opinion of his audience, as he makes almost no effort to create a cohesive, convincing argument. Throughout much of the book, I found myself wondering what on earth his point was, and even what he was talking about. The format went something like this, point out a clinic process or perspective, show an error with it, as made clear by an out of context study, and then use a personal anecdote as evidence, as if that were able to overthrow a lifetimes worth of medical data. The reason this wasnt given one star, is that the general idea, (ie reducing stress will help with overall health and healing) is correct, but the rest of the garbage heaped on top made it difficult to find that, minus the inane drivel. Its incredible that Chopra has such an audience, as all hes really doing is dressing up self help with semi mystical language mixed with medical terminology.
Chopra must have a very low opinion of his audience, as he makes almost no effort to create a cohesive, convincing argument. Throughout much of the book, I found myself wondering what on earth his point was, and even what he was talking about. The format went something like this, point out a clinic process or perspective, show an error with it, as made clear by an out of context study, and then use a personal anecdote as evidence, as if that were able to overthrow a lifetimes worth of medical data. The reason this wasnt given one star, is that the general idea, (ie reducing stress will help with overall health and healing) is correct, but the rest of the garbage heaped on top made it difficult to find that, minus the inane drivel. Its incredible that Chopra has such an audience, as all hes really doing is dressing up self help with semi mystical language mixed with medical terminology.
November 23, 2019
After attending Deepak’s talk in Bermuda I decided to buy his book - I have to be honest, his presentation was not overly profound, I didn’t walk away with some crazy enlightenment. The same sentiment was felt from the book. Maybe for individuals who don’t have a science background and isn’t a health care provider would have more to take away from this, there is a lot of positive information in here, but none that wasn’t already aware it. The thing I do take away is the list on pg 28. This book is reassuring that I am working towards self-care, myself and the dicipline of incorporating meditation into my life.
February 18, 2021
Great, if not unsurprising advice, about creating a healthy life through healthy eating, regular fitness, meditation, positive thinking and lots of booze. Just seeing if you're paying attention.
This book seemed way too long and redundant. I found myself thinking a lot, didn't you already say this earlier?? Any way. Living healthy is always good advice.
This book seemed way too long and redundant. I found myself thinking a lot, didn't you already say this earlier?? Any way. Living healthy is always good advice.
March 9, 2018
As with SuperGenes, The Healing Self is research based and full of helpful ways to change life. Holistic. Chopra convinces me (and encourages me with practical, pursuable ideas) that wholeness is worth the effort.
February 15, 2021
I got a lot of great tips from this book.
It's not a cure-all or quick-fix, but it highlights that we are responsible for our own health.
You can make that first step out of the door for a 20-minute walk instead of sitting on the couch.
And you can reduce your stress-levels.
I think that the only thing I didn't agree on, was sleeping in total darkness.
I like waking up with natural light.
It's not a cure-all or quick-fix, but it highlights that we are responsible for our own health.
You can make that first step out of the door for a 20-minute walk instead of sitting on the couch.
And you can reduce your stress-levels.
I think that the only thing I didn't agree on, was sleeping in total darkness.
I like waking up with natural light.
September 14, 2022
A good intro to the science behind healing and overall mind-body wellness, and some simple ways to proactively make changes in your life. I read it because I’m curious about Alzheimer’s prevention, and I was inspired to try some of the methods. Some sections beg a much more serious study, but I can’t fault this book for at least introducing ideas and potential practices.
July 3, 2018
Bad read. This book made little to no sense. I got about 2 hours in and decided my mental health would be better if I stopped. To be fair I think it's me, not the book.
January 25, 2022
SO GOOD. So many current diseases are being inflamed by stress and the common lifestyle. To slow down and give ourselves balance from the stress of life (through daily meditation) we can improve much of our health struggles. It talks about diet and exercise too, but mostly talks about the whole body connection and how impactful our thoughts and beliefs are on our physical health. Highly recommend!
February 17, 2020
Good info! Worth reading - on how to stay healthy longer and be healthy hoping to avoid illness!
January 8, 2020
ono sto mogu licno da primenim
odmah
ustajanje na svakih sat vremena sedenja i setnja tokom radnog vremena
dobro zvakanje svoje
hrane
disanje
budi posmatrac
kocija i jahaci
DO
Add some anti-inflammatory foods to your diet.
Include more organic food to your grocery shopping.
Increase the fiber in your diet.
Take a probiotic supplement (see this page).
Switch to olive or safflower oil.
Drink coffee 1 to 5 times a day, preferably at the heavier end.
UNDO
Cut down sharply on your sugar intake.
Cut out junk food and fast food.
Throw out stale food, including stale cooking oils and leftovers more than a day old.
Reduce overall fat intake.
Reduce salt intake.
Use no alcohol.
DO
Meditate.
Go to a yoga class.
Practice mindful breathing.
Schedule downtime and quiet time.
Practice being centered.
Recognize the stages of stress (this page).
UNDO
Stop adding to a stressful situation.
Refrain from ignoring stressful events in your life.
Walk away from stress as soon as you can.
Resolve a repeated stress.
Examine a problem you have been putting up with out of frustration.
Turn irregular habits into a regular routine.
DO
Meditate.
Join a social support group.
Strengthen emotional bonds with family and close friends.
Take a multivitamin and mineral supplement (if you are age sixty-five or older).
Maintain a balance of rest and activity.
Explore a new interest.
Take up a challenging mental activity.
UNDO
Don’t be sedentary—stand up and move throughout the day.
Examine your negative emotions.
Heal injured relationships that are meaningful to you.
Be mindful of lapses and imbalances in your diet.
Address negative stereotypes about aging and ageism.
Consider how to heal the fear of death.
DO
Stand up and move around once an hour if you are working at the computer or at a desk job.
Walk 5 minutes for every hour you work.
Take the stairs instead of the elevator.
Park your car far away in the lot when you shop or go to work.
Be regular in your sleep routine.
Make your bedroom an optimal sleeping environment (see this page).
Walk for 20 to 30 minutes in the evening.
Take 10 minutes of quiet alone time, preferably in meditation, twice today.
Spend more time with a physically active friend or family member.
UNDO
Replace 10 minutes of sofa time in front of the TV with a walk instead.
Break the habit of waiting until the weekend to catch up on lost sleep.
If you drink alcohol, do it early in the evening—go to bed without alcohol in your bloodstream.
Replace the midmorning coffee-and-doughnut break with a walk.
Walk to one place close by that you usually drive to.
Examine your excuses for not being more active.
DO
Write down five core beliefs and evaluate why you believe them.
Put a core belief into action.
Read a poem, scripture, or spiritual passage for inspiration.
Have a family discussion about which core beliefs everyone holds.
Take your favorite role model and list what core beliefs they held.
UNDO
Examine your negative beliefs as they relate to fear and mistrust.
Open a line of communication with someone who holds radically different values.
If you are stuck on a negative belief, be a devil’s advocate and argue against it.
End your participation in us-versus-them thinking.
DO
Take an allowing attitude.
Approach a situation without resistance.
Act gracefully.
Share a responsibility.
Encourage areas of flow.
UNDO
Stop resisting where you don’t need to.
Let someone else have their way.
Help reduce an area of conflict.
Remove obstacles from someone else’s path.
Ease competition in favor of cooperation.
DO
Be on the lookout for synchronicity (meaningful coincidences).
Change your daily narrative for the better.
Look for a chance to be compassionate.
Openly express love and appreciation.
Be generous of spirit.
UNDO
Resist the voice of fear.
If you find yourself expecting the worst, step away from that expectation and remain neutral.
If you have a negative thought that keeps returning, ask if it is truly serving you or is a relic of the past.
If you feel emotionally upset, find a quiet place to become more calm and centered.
Seek the company of people who inspire and uplift you.
Eat a Mediterranean diet. This is a diet rich in fruits, nuts, vegetables, olive oil, minimal or no red meat, and alternative sources of protein (e.g., fish or, if you’re vegetarian, like me, legumes, tofu, and mycoprotein from mushrooms).
• Get seven to eight hours of sleep per night. It is during the deepest stage of sleep (delta or slow-wave) following dreams (REM sleep) that the brain clears itself of debris like amyloid plaques. This is also when short-term memories are consolidated into long-term memories.
• Exercise daily. Aim for 8,000 to 10,000 steps per day if you have an electronic measuring device. Or take a brisk walk for an hour every day. During exercise, amyloid plaques are dissolved in the brain, neuroinflammation is turned down, and even new nerve stem cells are born in the area of the brain most affected by Alzheimer’s, the hippocampus, which is responsible for short-term memory.
• Reduce stress. Managing stress with meditation and other techniques protects the brain from harmful neurochemicals like cortisol. In a clinical trial of meditation, we also showed changes in gene expression that favor removal of amyloid from the brain and that lower inflammation. It’s also worth noting that as people get older, finding that they can’t recall names and words as well, they often become increasingly stressed out, especially if they worry about the beginnings of Alzheimer’s. Ironically, this stress can lead to cortisol production in the brain that kills nerve cells, perhaps increasing risk for Alzheimer’s.
• Learn new things. Learning new things forces you to make new synapses in the brain, enhancing your cognitive reserve. Growing older should include challenges like learning how to play a musical instrument or taking foreign-language lessons, but also small things like brushing your teeth with the opposite hand, taking a new commute route, or simply watching a documentary or attending a lecture. Because all learning is based on associating new information with what you already know, you not only make new synapses but reinforce the ones you already have. Moreover, this leads to new neural pathways for gaining access to information recorded by specific synapses and existing neural pathways. It’s worth mentioning that crossword puzzles and brain games do not serve the same purpose as learning new things.
• Stay socially engaged. Loneliness has been confirmed as a risk factor for Alzheimer’s. Social engagement and participating in positive, supporting social networks have been shown to be protective against a higher risk for Alzheimer’s disease.
odmah
ustajanje na svakih sat vremena sedenja i setnja tokom radnog vremena
dobro zvakanje svoje
hrane
disanje
budi posmatrac
kocija i jahaci
DO
Add some anti-inflammatory foods to your diet.
Include more organic food to your grocery shopping.
Increase the fiber in your diet.
Take a probiotic supplement (see this page).
Switch to olive or safflower oil.
Drink coffee 1 to 5 times a day, preferably at the heavier end.
UNDO
Cut down sharply on your sugar intake.
Cut out junk food and fast food.
Throw out stale food, including stale cooking oils and leftovers more than a day old.
Reduce overall fat intake.
Reduce salt intake.
Use no alcohol.
DO
Meditate.
Go to a yoga class.
Practice mindful breathing.
Schedule downtime and quiet time.
Practice being centered.
Recognize the stages of stress (this page).
UNDO
Stop adding to a stressful situation.
Refrain from ignoring stressful events in your life.
Walk away from stress as soon as you can.
Resolve a repeated stress.
Examine a problem you have been putting up with out of frustration.
Turn irregular habits into a regular routine.
DO
Meditate.
Join a social support group.
Strengthen emotional bonds with family and close friends.
Take a multivitamin and mineral supplement (if you are age sixty-five or older).
Maintain a balance of rest and activity.
Explore a new interest.
Take up a challenging mental activity.
UNDO
Don’t be sedentary—stand up and move throughout the day.
Examine your negative emotions.
Heal injured relationships that are meaningful to you.
Be mindful of lapses and imbalances in your diet.
Address negative stereotypes about aging and ageism.
Consider how to heal the fear of death.
DO
Stand up and move around once an hour if you are working at the computer or at a desk job.
Walk 5 minutes for every hour you work.
Take the stairs instead of the elevator.
Park your car far away in the lot when you shop or go to work.
Be regular in your sleep routine.
Make your bedroom an optimal sleeping environment (see this page).
Walk for 20 to 30 minutes in the evening.
Take 10 minutes of quiet alone time, preferably in meditation, twice today.
Spend more time with a physically active friend or family member.
UNDO
Replace 10 minutes of sofa time in front of the TV with a walk instead.
Break the habit of waiting until the weekend to catch up on lost sleep.
If you drink alcohol, do it early in the evening—go to bed without alcohol in your bloodstream.
Replace the midmorning coffee-and-doughnut break with a walk.
Walk to one place close by that you usually drive to.
Examine your excuses for not being more active.
DO
Write down five core beliefs and evaluate why you believe them.
Put a core belief into action.
Read a poem, scripture, or spiritual passage for inspiration.
Have a family discussion about which core beliefs everyone holds.
Take your favorite role model and list what core beliefs they held.
UNDO
Examine your negative beliefs as they relate to fear and mistrust.
Open a line of communication with someone who holds radically different values.
If you are stuck on a negative belief, be a devil’s advocate and argue against it.
End your participation in us-versus-them thinking.
DO
Take an allowing attitude.
Approach a situation without resistance.
Act gracefully.
Share a responsibility.
Encourage areas of flow.
UNDO
Stop resisting where you don’t need to.
Let someone else have their way.
Help reduce an area of conflict.
Remove obstacles from someone else’s path.
Ease competition in favor of cooperation.
DO
Be on the lookout for synchronicity (meaningful coincidences).
Change your daily narrative for the better.
Look for a chance to be compassionate.
Openly express love and appreciation.
Be generous of spirit.
UNDO
Resist the voice of fear.
If you find yourself expecting the worst, step away from that expectation and remain neutral.
If you have a negative thought that keeps returning, ask if it is truly serving you or is a relic of the past.
If you feel emotionally upset, find a quiet place to become more calm and centered.
Seek the company of people who inspire and uplift you.
Eat a Mediterranean diet. This is a diet rich in fruits, nuts, vegetables, olive oil, minimal or no red meat, and alternative sources of protein (e.g., fish or, if you’re vegetarian, like me, legumes, tofu, and mycoprotein from mushrooms).
• Get seven to eight hours of sleep per night. It is during the deepest stage of sleep (delta or slow-wave) following dreams (REM sleep) that the brain clears itself of debris like amyloid plaques. This is also when short-term memories are consolidated into long-term memories.
• Exercise daily. Aim for 8,000 to 10,000 steps per day if you have an electronic measuring device. Or take a brisk walk for an hour every day. During exercise, amyloid plaques are dissolved in the brain, neuroinflammation is turned down, and even new nerve stem cells are born in the area of the brain most affected by Alzheimer’s, the hippocampus, which is responsible for short-term memory.
• Reduce stress. Managing stress with meditation and other techniques protects the brain from harmful neurochemicals like cortisol. In a clinical trial of meditation, we also showed changes in gene expression that favor removal of amyloid from the brain and that lower inflammation. It’s also worth noting that as people get older, finding that they can’t recall names and words as well, they often become increasingly stressed out, especially if they worry about the beginnings of Alzheimer’s. Ironically, this stress can lead to cortisol production in the brain that kills nerve cells, perhaps increasing risk for Alzheimer’s.
• Learn new things. Learning new things forces you to make new synapses in the brain, enhancing your cognitive reserve. Growing older should include challenges like learning how to play a musical instrument or taking foreign-language lessons, but also small things like brushing your teeth with the opposite hand, taking a new commute route, or simply watching a documentary or attending a lecture. Because all learning is based on associating new information with what you already know, you not only make new synapses but reinforce the ones you already have. Moreover, this leads to new neural pathways for gaining access to information recorded by specific synapses and existing neural pathways. It’s worth mentioning that crossword puzzles and brain games do not serve the same purpose as learning new things.
• Stay socially engaged. Loneliness has been confirmed as a risk factor for Alzheimer’s. Social engagement and participating in positive, supporting social networks have been shown to be protective against a higher risk for Alzheimer’s disease.
November 20, 2022
Definitely a lot of important information - so it took a long time to read it as it was a bit dry and dense. However it was a valuable read, and the evidence and research that makes it dense is valuable. Essentially it’s about holistic living and preventative/proactive healing from root causes. It’s definitely something we need to engage in more both individually and collectively.
In some ways it felt like a diluted or westernized version of Ayurvedas approach to holistic living, but I understand the intent is to reach folks in the states and general west who maybe wouldn’t engage with it on its own. I did still learn valuable facts and information.
Last, I do wish the exercises and practices were formatted differently to be easier to reference over time. In all, it was a worthwhile read and will be sharing some of this info with my elders.
In some ways it felt like a diluted or westernized version of Ayurvedas approach to holistic living, but I understand the intent is to reach folks in the states and general west who maybe wouldn’t engage with it on its own. I did still learn valuable facts and information.
Last, I do wish the exercises and practices were formatted differently to be easier to reference over time. In all, it was a worthwhile read and will be sharing some of this info with my elders.
July 26, 2018
This is a must read for anyone 40 or older. Important science related to self care, aging and general mental health.
February 8, 2020
SF Library Audiobook
I had heard of the name Deepak Chopra in the media and was interested to learn more.
This was a very informative and thought provoking book. It discusses interesting topics such as the Placebo effect, Alzheimers and how the mind and body are related, not separate entities. It touches on Freud and Jung and theories of Self as well as religion and meaning and purpose to life. It is filled with case studies to back up claims and also provides guidance on how to reduce stress and anxiety.
It was interesting to read of the inner relationship map that we all carry with us based on our love interactions from childhood. The beliefs you formed in childhood (eg I'm unlovable, my parents never showed me affection, therefore I can't depend on anyone else but me), will carry on through to adulthood and affect all relationships. They used Bruce Springsteen as an example.
The advice in this book is pretty much the same in all the health books I've read lately.
* Decrease stress in your every day lives
* Eat whole foods and avoid inflammatory foods (eg processed/packaged foods high in fat/sugar/salt)
* Move your body every day!!
* Get enough sleep every night
The additional advice:
* Challenge yourself to learn new skills.
* Be creative!
* Drink coffee
* Take aspirin
* Surround yourself with positive, optimistic people. If you believe you are sick/have cancer/etc you can manifest it in real life.
There is always some commentary on coffee/caffeine, whether it is good for you or bad for you. My take is, if you like it and it makes you happy, drink it, in moderation.
The word "groovy" will always remind me of the brain now. The more you engage the brain and use it to learn new skills etc, it gets extra grooves. You want a groovy brain as opposed to a smooth brain that doesn't have as many pathways - if one pathway fails, messages don't have alternate routes to travel. I'm totally paraphrasing but that's one way to help your brain into old age.
I quite liked the section where it talks about dealing with negative self-talk and anxiety. 85% of people have an inner voice but many do not challenge it. It gives practical advice, for example, for every negative thought or core belief, challenge it, replace it with something realistic and optimistic.
Towards the end of the book it provides action points on how to tackle different aspects of your health for every day of the week.
I will try to incorporate some of the advice in this book to my life. I am prone to negative thoughts or worse case scenarios.
I had heard of the name Deepak Chopra in the media and was interested to learn more.
This was a very informative and thought provoking book. It discusses interesting topics such as the Placebo effect, Alzheimers and how the mind and body are related, not separate entities. It touches on Freud and Jung and theories of Self as well as religion and meaning and purpose to life. It is filled with case studies to back up claims and also provides guidance on how to reduce stress and anxiety.
It was interesting to read of the inner relationship map that we all carry with us based on our love interactions from childhood. The beliefs you formed in childhood (eg I'm unlovable, my parents never showed me affection, therefore I can't depend on anyone else but me), will carry on through to adulthood and affect all relationships. They used Bruce Springsteen as an example.
The advice in this book is pretty much the same in all the health books I've read lately.
* Decrease stress in your every day lives
* Eat whole foods and avoid inflammatory foods (eg processed/packaged foods high in fat/sugar/salt)
* Move your body every day!!
* Get enough sleep every night
The additional advice:
* Challenge yourself to learn new skills.
* Be creative!
* Drink coffee
* Take aspirin
* Surround yourself with positive, optimistic people. If you believe you are sick/have cancer/etc you can manifest it in real life.
There is always some commentary on coffee/caffeine, whether it is good for you or bad for you. My take is, if you like it and it makes you happy, drink it, in moderation.
The word "groovy" will always remind me of the brain now. The more you engage the brain and use it to learn new skills etc, it gets extra grooves. You want a groovy brain as opposed to a smooth brain that doesn't have as many pathways - if one pathway fails, messages don't have alternate routes to travel. I'm totally paraphrasing but that's one way to help your brain into old age.
I quite liked the section where it talks about dealing with negative self-talk and anxiety. 85% of people have an inner voice but many do not challenge it. It gives practical advice, for example, for every negative thought or core belief, challenge it, replace it with something realistic and optimistic.
Towards the end of the book it provides action points on how to tackle different aspects of your health for every day of the week.
I will try to incorporate some of the advice in this book to my life. I am prone to negative thoughts or worse case scenarios.
March 19, 2018
This is a well-written book on the topic of creating and maintaining awareness of your body and mind (or "bodymind" as the authors refer to it) and supporting your health. Part 1 focuses on various stories and research to educate readers on topics like the power of love, the damage stress can do, the placebo effect, how beliefs impact our health, and more. Part 2 offers actionable steps readers can take to improve their health. What I appreciated most about this book is that the actionable steps focus on one topic each day of the week--Anti-inflammation Diet, Stress Reduction, Anti-aging, Stand Walk Rest Sleep, Core Beliefs, Non-struggle, and Evolution. Each day is broken down into a list of Dos and Undos and readers are encouraged to pick just one idea to focus on, which offers a simple plan to follow without being overwhelming.
Some of the nutrition advice is questionable (not all experts would agree with the authors' recommendations on fat and coffee). I also wish they would have addressed the unique stress and health issues faced by caregivers, which was mentioned only briefly in the section on telomeres.
Overall I'd recommend this book to readers who appreciate a Buddhist mindset, or who are ready and willing to improve health through mindfulness-based practices.
I received an e-copy via NetGalley in exchange for an honest review.
Some of the nutrition advice is questionable (not all experts would agree with the authors' recommendations on fat and coffee). I also wish they would have addressed the unique stress and health issues faced by caregivers, which was mentioned only briefly in the section on telomeres.
Overall I'd recommend this book to readers who appreciate a Buddhist mindset, or who are ready and willing to improve health through mindfulness-based practices.
I received an e-copy via NetGalley in exchange for an honest review.
September 15, 2019
This book was going well until I got to the part on diet. I agreed with most of what was recommended: eat more fruits and vegetables, proteins, whole grains, fermented foods, etc. However, one of the recommendations was to drink coffee, the more the better (four cups instead of one, specifically). I found this totally ridiculous considering they had said to stay away from processed food because of the possibility for addiction. Coffee is ULTRA addictive, and if you aren't already on the coffee train, why would you start?
Secondly, they recommend eating grass-finished beef. As someone who has first-hand knowledge of the beef industry, it is not necessary in the least. The difference in nutrients between grass-finished and grain-finished beef (emphases on finished - all beef eats grass for the majority of their life) is hugely negligible. A 3.5-ounce serving of grass-fed meat averages about 80 milligrams of omega-3s—twice as much as regular beef. The same size serving of salmon has 1,000 to 2,000 milligrams of omega-3s. So, obviously negligible.
The first half of the book was mostly good. Reduce stress, have more friends, exercise more, eat less processed foods. The things that most of us know and just need to apply, but this book backs it up with real research.
Secondly, they recommend eating grass-finished beef. As someone who has first-hand knowledge of the beef industry, it is not necessary in the least. The difference in nutrients between grass-finished and grain-finished beef (emphases on finished - all beef eats grass for the majority of their life) is hugely negligible. A 3.5-ounce serving of grass-fed meat averages about 80 milligrams of omega-3s—twice as much as regular beef. The same size serving of salmon has 1,000 to 2,000 milligrams of omega-3s. So, obviously negligible.
The first half of the book was mostly good. Reduce stress, have more friends, exercise more, eat less processed foods. The things that most of us know and just need to apply, but this book backs it up with real research.
August 13, 2018
"Among the processes that can be influenced by a person's awareness, healing is one of the most vital. [...] The dividing line between what happens automatically and what happens voluntarily isn't fixed. Choices matter, and thus the healing self comes into play. On its own the body knows how to survive; it's up to us to teach it how to thrive."
“Be mindful of your ultimate purpose, which isn’t to meet a deadline but to create a day with happiness in it. Psychologists have found that people who lead the happiest lives follow a strategy of having happy days. Whatever makes you genuinely smile counts as a happy experience. “
“What’s most significant is that even when someone is alone, sitting quietly and passively, they aren’t really alone. Inside they carry a map constructed from all the relationships experienced since infancy. This, too, is a whole-system phenomenon. Each moment in a relationship is a tiny piece being fitted into the whole map as it changes and shifts. “
“Range of coping mechanisms to acute stress:
- Get enough rest and sleep
- Make time for yourself every day to be alone and quiet
- Make sure you get outside to refresh your connection to nature
- Maintain an active life - don’t be chained to the situation
- Share duties and responsibilities. Ask for help before you feel overwhelmed
- Pursue a regular routine - this helps offset unpredictable events
- Find an activities that makes you feel in control
- Find a confidant with whom you can share your feelings without judgement
- Don’t martyr yourself by taking on more than you can handle
- Fight the urge to feel victimised
- Don’t isolate yourself - keep up your social activity
- Seek our people in the same situation who can empathise with you and offer positive support
- Resist self judgment. Be easy on yourself, accepting the ups and downs of emotions as natural
- Where there is the possibility of finding joy, pause to appreciate it”
“Solution to chronic stress:
- Detach yourself from the stressor
- Become centered
- Remain active
- Seek positive outlets
- Rely on emotional support
- Escape if you must “
“Be conscious of the main factors that make any stress worse: repetition, unpredictability, and loss of control. “
“Be mindful of your ultimate purpose, which isn’t to meet a deadline but to create a day with happiness in it. Psychologists have found that people who lead the happiest lives follow a strategy of having happy days. Whatever makes you genuinely smile counts as a happy experience. “
“What’s most significant is that even when someone is alone, sitting quietly and passively, they aren’t really alone. Inside they carry a map constructed from all the relationships experienced since infancy. This, too, is a whole-system phenomenon. Each moment in a relationship is a tiny piece being fitted into the whole map as it changes and shifts. “
“Range of coping mechanisms to acute stress:
- Get enough rest and sleep
- Make time for yourself every day to be alone and quiet
- Make sure you get outside to refresh your connection to nature
- Maintain an active life - don’t be chained to the situation
- Share duties and responsibilities. Ask for help before you feel overwhelmed
- Pursue a regular routine - this helps offset unpredictable events
- Find an activities that makes you feel in control
- Find a confidant with whom you can share your feelings without judgement
- Don’t martyr yourself by taking on more than you can handle
- Fight the urge to feel victimised
- Don’t isolate yourself - keep up your social activity
- Seek our people in the same situation who can empathise with you and offer positive support
- Resist self judgment. Be easy on yourself, accepting the ups and downs of emotions as natural
- Where there is the possibility of finding joy, pause to appreciate it”
“Solution to chronic stress:
- Detach yourself from the stressor
- Become centered
- Remain active
- Seek positive outlets
- Rely on emotional support
- Escape if you must “
“Be conscious of the main factors that make any stress worse: repetition, unpredictability, and loss of control. “
August 9, 2021
A very informative manual on how to reconcile the body and the mind, and start to think of them as one (the bodymind), not as separate entities, as the modern people consider them. The authors find there's a lot of benefits in this, and the process can lead to self healing, a boost of immunity, a longer lifespan, a more focused mind, and many more.
Other than this, there's a lot of practical advice on what we can do daily to achieve a better quality of life, and the authors give us plenty of things to choose from, and lots of examples where these actions led to better lives. There's a weekly plan that I found useful, and each day focuses on a different aspect, from an anti-inflammation diet, stress reduction and anti-aging activities, to movement, core beliefs and a way to a higher state of mind (evolution) as they call it. Even if some of their advice sounds and is familiar, there's many things to remember and start applying in your life in order to live a better, calmer, richer and longer life.
I give the book 5 stars, and hope it will be read by more people who need it in the future.
Other than this, there's a lot of practical advice on what we can do daily to achieve a better quality of life, and the authors give us plenty of things to choose from, and lots of examples where these actions led to better lives. There's a weekly plan that I found useful, and each day focuses on a different aspect, from an anti-inflammation diet, stress reduction and anti-aging activities, to movement, core beliefs and a way to a higher state of mind (evolution) as they call it. Even if some of their advice sounds and is familiar, there's many things to remember and start applying in your life in order to live a better, calmer, richer and longer life.
I give the book 5 stars, and hope it will be read by more people who need it in the future.
April 21, 2021
After being home so much during COVID-19 pandemic restrictions, I seemed to gain some weight. At one point, I tried intermittent fasting which didn’t seem to work for me as drastically as I hoped. Then I decided to look for books about getting healthy and stumbled upon The Healing Self by Dr Deepak Chopra and Dr Rudolph Tanzi.
It was no surprise that this book focuses on eating healthy, exercise, good sleep, and being surrounded by supportive people. This book does give more scientific studies and research done to support these claims. What I took most from this book was that we CAN heal ourselves!
Basically, switch to a anti-inflammatory diet like the Mediterranean or Ornish diets. Through avoiding inflaming our core organs, we are steering ourselves away from things like chronic heart failure or Type II diabetes. Some of the diseases Americans are known to have can be diminished if we would just be more mindful of what we’re putting in our mouths!
There’s no disagreements with what this book shares. I love how information was packed into this book and laid out for readers. Towards the end, there’s some tips for things to do or not do, separated by topic and day of the week. And it all ends with summarizing studies about Alzheimer’s and cancer.
I received The Healing Self by Deepak Chopra, MD, and Dr Rudolph Tanzi, PhD, from a local library using the Libby app. I give this book 5 out of 5 tiaras because of all the valid studies and information shared and how easy it is to read through. I encourage readers to read books by these authors!
It was no surprise that this book focuses on eating healthy, exercise, good sleep, and being surrounded by supportive people. This book does give more scientific studies and research done to support these claims. What I took most from this book was that we CAN heal ourselves!
Basically, switch to a anti-inflammatory diet like the Mediterranean or Ornish diets. Through avoiding inflaming our core organs, we are steering ourselves away from things like chronic heart failure or Type II diabetes. Some of the diseases Americans are known to have can be diminished if we would just be more mindful of what we’re putting in our mouths!
There’s no disagreements with what this book shares. I love how information was packed into this book and laid out for readers. Towards the end, there’s some tips for things to do or not do, separated by topic and day of the week. And it all ends with summarizing studies about Alzheimer’s and cancer.
I received The Healing Self by Deepak Chopra, MD, and Dr Rudolph Tanzi, PhD, from a local library using the Libby app. I give this book 5 out of 5 tiaras because of all the valid studies and information shared and how easy it is to read through. I encourage readers to read books by these authors!
September 16, 2021
Wow what a read. As I read this book, I would lecture every person I spoke to about what I’d learnt! This really challenged my mind and opened my eyes to some aspects of my life that needed improvement. I don’t usually read non-fiction but this was really interesting and well thought out. It was very thorough in explanation - at times a little too thorough, there were some sections I had to skip because of all the medical jargon - I really appreciated the format, comprehensiveness and practical advice that this book had. There were some sections however that I felt were unnecessary, in a sense that, they weren’t on the subject of healing. I understand that it was probably context for findings in the medical field but for everyday readers like myself it was a little harder to read through those areas. If you’re looking for ways to improve your health in the short-term and long-term, there are some great points in this book that I’ve definitely saved and hope to work on.
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