Thank you readers, I just found out that last night THE LAST BEST CURE hit #10 on AMAZON in BESTSELLING BOOKS IN HEALTH MEMOIR! That made me smile, and I realize I have all of you to thank for spreading the word, one woman, one reader at a time! In gratitude, I thank you.http://amzn.to/1dIIyVd
I really enjoyed a great discussion today with Dan Rodricks, the host of the NPR show, Midday, on WYPR, Baltimore’s Public Radio station. Dan is smart, genuine, and asks great questions. We really delved into why I wrote The Last Best Cure, the science behind it, and how I hope it can help readers with chronic conditions. You can listen to the entire show by clicking on the podcast at this link:http://wypr.org/post/last-best-cure.
This photo has nothing to do with this show — I am just reposting it here because I like it and it makes me smile!
What is the direct relationship between letting our mind drift — ruminating about the past, worrying about the future, focusing on distressing thoughts, what’s going wrong, what isn’t fair, or what we’re afraid will happen next — and our cellular and physical well-being?
Although we can’t peer inside our cells in real time and see how mindful calm versus a racing mind have radically different health impacts, a new study published in the journal Health Psychology, sheds new light on the question. Researchers at U.C. Davis Center for the Study of Mind & Brain have conducted the first study which shows the direct relationship between using our mental resources to manage ruminating thoughts and stay with our immediate experience — and lowering our levels of the inflammatory stress hormone cortisol.
High levels of cortisol, a hormone produced by the adrenal gland, are, as we know, associated with physical or emotional stress. Prolonged release of the hormone contributes to wide-ranging, adverse effects — and are linked to every physical and mental disease imaginable.
Sometimes it helps me to remember what “stress” really is. Stress is really a euphemism for our thoughts. Our racing, self-flagellating, ruminating, resentful, could-have, should-have, wish-I-had, wish-I-hadn’t thoughts that catch us in their trance. Or what I call, in The Last Best Cure, the “Pain Channel.”
All too often we can’t get out of the Pain Channel’s trance. We can’t turn the Pain Channel off. We keep tuning into what it has to say, and as we do, those thoughts help promote the production of stress hormones and cytokines that are, in turn, linked to higher rates of depression, heart disease, autoimmune disease, you name it.
Other research tells us that in the lab, the negative cellular impact of stress hormones look a lot like the negative impacts of the toxic chemicals I wrote about in The Autoimmune Epidemic.
So, here is my reminder equation.
Stressed State of Mind = Pain Channel.
Pain Channel = damaging stress chemicals circulating in our body.
Damaging Stress Chemicals = what scientists call the “Negative Floating Brain.”
“Negative Floating Brain” = greater likelihood of emotional and physical health challenges.
Greater Health Challenges = more likelihood of being in a Stressed State.
This is not to say that our state of mind creates disease. That’s far too simplistic.There is so much at play — genetics, diet, environmental toxins.
But stress chemicals certainly add to our “barrel” of factors that work against physical and emotional healing. And even if moving away from the “Pain Channel” and the Negative Floating Brain doesn’t necessarily mean we overcome whatever physical challenge we face — turning down the “Pain Channel” volume can’t help but make us feel better, whatever chronic condition we’re up against. (For more on how I see that, see my OpEd for PBS’s online magazine, Next Avenue, called, “I’m Not Cured but I am Healed.”) (I really think the title should be, more accurately, “I’m not Cured, but I am Healing.”)
The practices that help us walk away from the Pain Channel and the Negative Floating Brain really do make a difference, and they are worth our time and our commitment.
For me, as a science writer, reminding myself of the science every day helps me remake the commitment to meditate, focus on mindful breathing, loving kindness, down dogging, laughter, nature walking…all of it. The science is my guide.
Post-doctoral researcher Tonya Jacobs PhD says that in the above study, researchers taught study participants attentional skills such as mindful breathing, observing mental events, and practicing cultivating benevolent mental states, including loving kindness, compassion, empathic joy and equanimity.
Individuals whose mindfulness scores increased showed a decrease in inflammatory disease-promoting levels of cortisol.
“The more a person reported directing their cognitive resources to immediate sensory experience and the task at hand, the lower their resting cortisol,” Jacobs says. She adds that training the mind to focus on immediate experience may reduce the propensity to ruminate about the past or worry about the future, the thought processes that have been linked to cortisol release.
We are all walking around listening to the Pain Channel way too much of the time. And we know that the negative floating brain damages our immune system and our cellular health.
The question is, what are we going to do about it?
In hopes that they might prove helpful, here are two upcoming offerings.
The first is being offered by the phenomenal health advocate Elisa Rodriguez, who is launching one of the first The Last Best Cure Virtual Book Clubs to discuss and encourage us all on the journey … I’ll be joining in for a one hour discussion. I’ll also be sending signed bookplates to participants. To learn more, see Elisa’s video here. I’ve spoken with her several times now, and wow, she is just amazing. The beauty of The Last Best Cure Virtual Book Club is that you can join from wherever you are, and Elisa has found a way to make it easy and accessible to all.
The second is an upcoming retreat by my own beloved teacher, Trish Magyari, whose work I feature in The Last Best Cure. Magyari will be teaching a one day “Befriending Yourself” Mindfulness Retreat” on Saturday June 15 at Baltimore Yoga Village in Mount Washington (Baltimore, Maryland) from 1-5pm. Trish is a life-changing teacher. If you can take this opportunity to work with her, do.
I hope to hear from you about your own efforts to stay on the path. What is working for you today?
I’ve received a number of so sweet requests to come talk to book clubs who are reading The Last Best Cure, or join in small group chats, and answer questions about both the book and my journey.
I treasure meeting my readers — there is nothing, really, that I love more about what I do than that moment of connection when I meet readers face to face. You all humble me, in the way you meet your own challenges with such grace and dignity and humility and determination.
Yes, women with chronic conditions may be fatigued, but I find my readers to be an extraordinary force of nature.
Like many of you who have chronic conditions, lots of travel can be hard on my system. That, coupled with my keen desire to be fully present on the homefront with my teenagers as much as possible (my oldest leaves for college in the fall!) means I can’t plane hop as much as I’d like to to meet the wonderful groups of amazing women who are gathering to talk about The Last Best Cure from Albany to Chicago to Vancouver. But that doesn’t mean I don’t want to be there.
So, here’s my offer. If you are planning to read The Last Best Cure for your book club, and gather a group of say 10 women or more who are reading the book, I’ll “drop in” by Skype or speaker phone or whatever works best for you — and we can have that “small group chat.” I’d love to.
And since it’s nice to have signed books, I’ll send signed The Last Best Cure “Book Club Bookplates” to book clubs (like all bookplates, they adhere to the page) so you’ll have author signed copies.
Let me know what you think of my virtual book club tour idea! Any ideas to improve upon this concept? I’d love to hear. If you reach out to me and let me know you’d like to schedule a date, we can follow up by email.
The way we manage our emotional responses to the stresses we meet in day-to-day life — to what is happening right now, right here, in our life — predicts whether we’ll suffer from depression and anxiety ten years from now, says a new study in today’s Psychological Science.
Researchers examined the relationship between how we handle daily stress and our mental well-being ten years later. They found that our longterm emotional health has less to do with what happens to us than with how we react to what happens to us.
The better we are at managing our emotional responses and thoughts today — to whatever problem we’re facing at work or at home or with our kids — the better mental health we’ll enjoy ten years from today. The better brain we’ll own.
When we respond with a lot of negativity and reactivity to our day-to-day stressors we’re more likely to be clinically depressed ten years later and experience feelings of “worthlessness, hopelessness, nervousness and anxiety.” We take those negative emotions with us, wherever we go.
These findings, based on a study of 711 men and women between 25 and 74, show that mental health outcomes aren’t only affected by major life events — they are also affected by the “chronic nature of our negative emotions in response to daily stressors.”
We know there are so many ways to manage our thoughts and get off the distress highway — and stay on the path. Mindfulness, lovingkindness meditation, noting our moment to moment habits of mind, breath work, yoga, seeking out acupuncture.
In The Last Best Cure I spent an entire year learning from the best experts on the planet how to redirect my thoughts, calm my mind and quiet my stress response. And every day I continue to learn. Reading studies like these helps me to re-commit to these practices everyday.
Because that’s what it takes. It’s not instant. It takes work. Discipline. But it’s also fun. It’s a relief to step away from our daily wear-and-tear stress-reactions and ruminations. A half-hour spent mindfully breathing or in walking meditation or yoga sure beats a half hour spent ruminating and rehashing the should haves and what ifs that are worrying me today, and it will pay off long into my future.
Don’t we owe ourselves that small but priceless investment in who we are, and in who we hope to become?
Two new studies tell us an interesting story about stress, the gut and the brain.
We have a LOT of organisms in the gut. Cell for cell, we’re largely made up of bacteria. In fact, single-celled organisms, mostly bacteria, outnumber our own cells 10 to 1. Most of these live in our gut.
Any alteration of the composition of good versus bad microorganisms in the gut —collectively known as our “microbiome”—impacts the state of our brain, making us more prone to anxiety, depression and low mood. And that lowered mood makes us more prone to feeling stressed out and reactive… which in turn further changes the composition of microorganisms in the gut…
See the cycle?
The first study appears in the journal Brain, Behavior, and Immunity. Researchers report that when we are under stress, the bacterial communities in our intestine become less diverse, allowing greater numbers of harmful bacteria to take over and party hearty.
(We’ve pretty much known this for a while, after all, disorders of the gut such as irritable bowel and inflammatory bowel diseases are known to worsen during times of stress. But now we have the science to back up that clinical observation.)
And that leads to the second study I wanted to talk about. It turns out that when bad bacteria are partying in our gut, it not only lowers our overall immunity, it lowers our overall mood. A sophisticated neural network transmits messages from those trillions of bacteria to our brain, exerting a powerful influence on our state of mind.
That’s why scientists have begun to refer to our gut as “the second brain.”
The idea that bacteria teeming in the gut can affect the mind “has just catapulted onto the scene,” say study authors. Our gut bacteria manufacture about 95 percent of our body’s supply of serotonin, which significantly influences our mood. In just the last few years evidence has piled up that the gut microbiome heavily influences our neural development, brain chemistry, emotional behavior, pain perception, learning, memory, and how our stress system is prepared to respond to life’s ups and downs.
The more bad bacteria in our gut, the more anxious and moody and stressed out we feel.
The more stressed out we feel the more we tip the microbial balance in the gut allowing more bad bacteria to thrive.
Gastroenterologist Emeran Mayer, MD, director of the Center for Neurobiology of Stress at the University of California, Los Angeles, says that given the gut’s multifaceted ability to communicate with the brain “it’s almost unthinkable that the gut is not playing a critical role in mind states.”
THE LAST BEST CURE is a toolbox to intervene in that stress feedback cycle and help rescue both the brain in our gut and the brain in our head.
“Exposure to a social stressor alters the structure of the intestinal microbiota: Implications for stressor-induced immunomodulation” by Michael T. Bailey, Scot E. Dowd, Jeffrey D. Galley, Amy R. Hufnagle, Rebecca G. Allen and Mark Lytee; and the brief commentary on it is “The gut microbiota: A new player in the innate immune stress response?” by Monika Fleshner. The article appears in Brain, Behavior, and Immunity, Volume 25, Number 3 (March 2011), published by Elsevier.