哈佛公开课《幸福课》08-Health

HealthyBody,HealthyMindWonderDrug!•Feelgood•Enhancesself-esteem•Inducescalm•Improvesthinking•Makesyoumoreattractive•Nonegativesideeffects•It‘slegal•It‘sfreeOverview•Exercise•Mindfulness•Sleep•Touch―Perhapsthemostfundamentaldevelopmentinbehavioralmedicineistherecognitionthatwecannolongerthinkabouthealthasbeingsolelyacharacteristicofthebodyorthemindbecausebodyandmindareinterconnected.‖ExerciseandModernity•Reductionofphysicalwork•Risinglevelsofmentalillness•Theneedforexercise―Ourforefatherslivedeveryjotaswellaswe,whentheyprovidedanddressedtheirownmeatwiththeirownhands;lodgedupontheground,andwerenotasyetcometothevanityofgoldandgems.‖SenecaOvercomingDepression(Babyaketal.2000)•156patientswithMajorDepressiveDisorder•Threegroups(exercise,medicine,exercise*medicine)•Anti-depressant:Sertraline(Zoloft)•Exercise:Thirtyminutesthreetimes/weekOvercomingDepression(Babyaketal.2000)•Results(16weeks):–Allthreegroupsimproved(60%)–Nosignificantdifferencesamonggroups•10monthsfollow-up–Relapsemedication:38%–Relapsemedication*exercise:31%–Relapseexercise:9%•Fordysthymia(McCann&Holmes,1984)•NotexercisingisliketakingdepressantsMoreBenefits•Psychological–Enhancedself-esteem–Loweranxietyandstress–Adjunctivetreatmentforclinicaldisorder–Improvedcognitivefunctioning•Physical–Weightloss/control–Reducingchronicdiseases–Strongerimmunesystem•BetterSexNotapanacea!MicroandMacroRecovery•1-4daysofrestaweek•Listentoyourbody!•Quantityaffectsquality―Repeatedworkoutsthataretoointensetoallowcompleterecoverymaycauseenduranceathletestoexperience‗staleness,‘asyndromethatischaracterizedbyincreasedpsychologicalsymptomsofanxietywithincreasedsympatheticnervoussystem,catecholamine,andcortisolbaserates.‖Dienstbier&Zillig(2002)RecoveryinSportsDerekClaytonJoanBenoitOvercomingbarriers•Pain/discomfort–Divideandconquer–Distracters(TV,music,etc)–SocialsupportOvercomingbarriers•Pain/discomfort–Divideandconquer–Distracters(TV,music,etc)–Socialsupport•Timecommitment–Aninvestment–Ritualize•Subconscious–Justdoit(thefiveminutetakeoff)–BodyasimportantasmindExercise:TheUnsungHero―Inaway,exercisecanbethoughtofasapsychiatrist‘sdreamtreatment.Itworksonanxiety,onpanicdisorder,andonstressingeneral,whichhasalottodowithdepression.Anditgeneratesthereleaseofneurotransmitters—norepinephrine,serotonin,anddopamine—thatareverysimilartoourmostimportantpsychiatricmedicines.HavingaboutofexerciseisliketakingalittlebitofProzacandalittlebitofRitalin,rightwhereitissupposedtogo.‖JohnRateyExerciseRevolution•Obesity•Schoolperformance•Violence•UltimatecurrencyMindfulnessMeditation•One-pointedness•Deepbreathing•Nogood/badmeditationTheMindofaMeditator•Left-to-rightratioinprefrontalcortex•Left-to-rightratioinprefrontalcortex•ThestartleresponseTheMindofaMeditator―Giventhatthelargersomeone‘sstartle,themoreintenselythatpersontendstoexperienceupsettingemotions,Oser‘sperformancehadtantalizingimplications,suggestingaremarkablelevelofemotionalequanimity.‖DanielGolemanGrowingTipStatistic―Theprocessitselfhassomeextraordinaryqualities,butnotnecessarilythesubject.Theimportantideaisthatthisprocessiswithinthereachofanyonewhoapplieshimselforherselfwithenoughdetermination.‖LamaOser―Fromtheperspectiveofneuroscience,thepointofallthisresearchhasnothingtodowithdemonstratingthatOseroranyotherextraordinarypersonmayberemarkableinhim-orherself,butrathertostretchthefield‘sassumptionsabouthumanpossibility.Someofthesekeyassumptionshavealreadybeguntoexpand,inpartduetoarevolutioninneuroscience‘ssuppositionaboutthemalleabilityofthebrainitself.‖DanielGolemanMindfulnessMeditation(Kabat-Zinn)•Decreaseinanxiety•Moodchange•Pre-frontalcortexactivation•ImmuneresponseMindfulnessTherapy•Awareness/acceptanceofbodysignals•Creatingalternativeneuralpathways•Practiceandpractice―Withtheshiftfromtryingtoignoreoreliminatephysicaldiscomforttopayingattentionwithfriendlycuriosity,wecantransformourexperience.‖―Tryingtogetridofdepressionintheusualproblemsolvingway,tryingto‗fix‘what‘s‗wrong‘withus,justdigsusindeeper....ruminationispartoftheproblem,notpartofthesolution.‖FromDoingtoBeing(Williametal.2007)BreathingShallowbreathingStress/AnxietyDeepbreathingCalm/wellbeingBreathing―IfIhadtolimitmyadviceonhealthierlivingtojustonetip,itwouldbesimplytolearnhowtobreathecorrectly.‖AndrewWeilSleep•Pre-Edison:10hours/day•Today:7hours/day•25%of18-29yearoldsget8hours•MakesleepapriorityEffectsofSleep•Immunesystem•Energylevels•Weight•Motorskills(accidents)•Cognitivefunctioning•Stress/anxietylevels•Depression•Getyour―HappinessSleep‖SleepTips•8hours/day•Naptime•Watchyourexerciseandfood•Permissiontobehuman•PayattentiontointernalrhythmsGoodNight,GoodLife―Effectsofsleepdeprivationonhealthandwell-beinghavebeendocumentedbyresearch.Cognitiveskillsandphysicalperformanceareimpairedbysleepdeprivation,butmoodisaffectedevenmore.Peoplewhogetlessthanafullnight'ssleeparepronetofeellesshappy,morestressed,morephysicallyfrailandmorementallyandphysicallyexhaustedasaresult.Sufficientsleepmakesusfeelbetter,happier,morevigorousandvital.‖WilliamDementGettingInTouchWithTouch•Physicalhealt