Mindset Reset Week Four: Supporting Mental Nutrition

Why what you let in matters Why what you let in matters [Dr. Weil Mega-Mushroom Products! Shop Now]( [View in browser]([View in browser]( [Weil Lifestyle: A Speciall Message From Our Partner]( [Dr.Weil Mindset Reset Challenge](#) We are in the final week of this Challenge, making it an optimal time to focus on “mental nutrition.” What you let into your awareness matters: mournful music, sensationalist podcasts, and shows about crisis will probably leave you feeling sadder than engaging with upbeat versions of these media. If you habitually tune in to news programs that make you angry and distraught, chances are you will spend less time feeling serene and content. What you allow in influences emotional well-being. It makes sense to exercise conscious control over what you pay attention to and to embrace small, impactful steps to move your mind-body connection in a positive direction. Use the information below for more insight and some practices that I recommend. And be sure to check your email next week for a “Going Forward” summary you can reference to help you stay on the path toward achieving emotional, physical, and spiritual wellness. [Mind: Preserving Mental Function](#) You can help preserve mental function and protect against age-related cognitive decline - including dementia and Alzheimer's disease - by eating an anti-inflammatory diet and keeping your mind and body active. “Use it or lose it” applies to mental as well as physical health. Take time to work crossword puzzles, play games that challenge the mind, read books or commentaries that are mentally stimulating, and enroll in educational classes. Supplements may help as well; consider a daily multinutrient, along with turmeric and lion’s mane mushroom. [Body: Physical Benefits of Meditation](#) Meditation is simply directed concentration. It involves learning to focus your awareness and direct it - onto an object, your breath, a phrase or word repeated silently, a memorized inspirational passage, or an image in the mind's eye. The physical benefits of meditation are considerable. With regular practice it can help the heart by lowering blood pressure and increasing blood flow. It can enhance immune function and even help relieve chronic pain. A simple form of meditation that can be practiced by anyone is to sit quietly, preferably in a natural setting, and simply observe your thoughts and sensations without judging them. Learn more in the checklist below. [Spirit: Expressing Your Anger](#) People often have difficulty expressing anger, holding it in instead of letting it out in manageable ways. Unfortunately, suppressing your anger can contribute to all sorts of health issues, headaches, and gastrointestinal maladies. Instead of bottling up your anger, learn to release it in non-destructive ways. Begin by recognizing common physical signs of anger, such as headaches or tense muscles. Then, try to determine the cause of the anger and take steps toward resolving it at its source. If anger is habitual, incorporating meditation and breathing exercises into your daily routine can be especially helpful. The 4-7-8 breath you learned in week two can offer immediate calmness; practice it whenever you feel anxious or upset. [This Week’s Checklist](#) ☑ Start a gratitude journal to help keep you focused on the positive aspects of life. Simply listing a few things you have to be grateful for can enhance your health and happiness. ☑ Try a “news fast.” Start by excluding news in any form for one day a week and work up to total abstinence for an entire week. Many people who do this report decreased anxiety and worry and increased happiness. ☑ Spend time with people whose habits you want to adopt - and begin to minimize time with those whose habits negatively impact you. ☑ Consider meditation. Its benefits for the mind, body, and spirit are significant. Start by [setting up a meditation practice](. ☑ Continue to minimize your caffeine intake, practice your breathing exercises and physical activities, and follow the anti-inflammatory diet! [Journal](#) [Weekly Journal Topic:](#) [Three Good Things](#) This week, begin to implement a “Three Good Things Intervention.” Feelings of depression can cloud your judgment and make it difficult to appreciate, or even notice, positive events in your life. One way to combat this tendency is to write down three things you recognize as being good in your life each day, or on a regular basis. Writing these appreciations down has been shown to have a positive effect on mood and emotional well-being that can last for many months at a time. [Weekly Breathing Exercise:](#) [Letting Yourself Be Breathed](#) [Journal]( This breathing exercise incorporates mental visualization and breath work, so you become the vessel for breath. [Letting Yourself Be Breathed]( [Weekly Anti-Inflammatory Recipe:](#) [Energizing Green Tonic](#) [Journal]( A very simple hybrid of a juice and a smoothie, creating a refreshing beverage packed with nutritional goodies and a great pick-me-up. [Energizing Green Tonic]( [This Week’s Giveaway:](#) [DR. ANDREW WEIL FOR ORIGINS™ MEGA-MUSHROOM RESTORATIVE SKIN CONCENTRATE](#) [Journal]( Andrew Weil, M.D., and Origins have created Dr. Andrew Weil for Origins ™, a complete collection of proactive, evidence-based formulas that feature an integrative blend of mushrooms, plants, and herbs, all specifically selected to optimize skin health. 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