Presentation given at the AMEN Australia 2018 annual conference held in Adelaide, Australia, www.amenaustralia.org.

AMEN Australia 2018: Healing, Surviving, Thriving

<p>Presentation given at the AMEN Australia 2018 annual conference held in Adelaide, Australia, www.amenaustralia.org.</p>

<p>Free sharing permitted under the Creative Commons <a rel="license" href="http://creativecommons.org/licenses/by-nc-nd/3.0/us/">BY-NC-ND 3.0 (US)</a> license.</p>

Adventist Medical Evangelism Network Australia

Allen Lloyd

Impact of Water/Exercise on Wellbeing

So inadequate water intake does lead to difficulty in staying focused, impaired short-term memory function, impaired recall of long-term memory, diminished ability to perform mental arithmetic, mental fatigue, headache, as well as a depressed mood.

And it's amazing how much difference it can make between even mild dehydration and adequate hydration.

Those neurotransmitters work in a fluid environment, and they work far more efficiently when we have enough fluid on board.

And it's a simple thing to be able to drink enough water, but it's something that's very important.

And this is what we hit our depressed and anxious people with right away.

Water bottles and how much they're supposed to drink and making sure that's happening.

By the way, in our depression and anxiety recovery program, it's run quite a bit different than New Start.

New Start, we have adults, we have adults in depression and anxiety recovery too, but we need to realize that with the frontal lobe suppression that occurs with depression and anxiety, You know, they may be adults, but the frontal lobe aspect is of such that they're kind of controlled by their limbic system to a large degree.

And so the limbic system easily overrides their frontal lobe.

And as a result of that, you can't just ask them to get up at a certain time.

You do ask them, but then you make sure that they're getting up.

That's why they need the program, is because, I mean, we could just give them a set of instructions and if there was no program and they were able to follow it, they would actually get better in a way.

Although they do need the professional counseling and the professional, and the biochemical analysis, those type of things help.

But often, it's lifestyle principles and the incorporation of those principles that actually change the brain with neuroplasticity.

But 1 of the ways the brain has changed is adequate water.

And notice the difference it even makes in teens.

Given the limited availability of brain metabolic resources, these findings suggest that prolonged states of reduced water intake adversely impact executive functions such as planning and visual spatial processing.

When you hear about executive functions, what goes through your mind?

And so teenagers frontal lobes are compromised when they don't have enough water.

Coca-Cola, Pepsi, you heard about last night, fruit juice, milk, you give them any other fluid and it doesn't do what water does.

And so all the rest are water substitutes.

And so we go for the actual water, and it can make a big difference.

Other hits that they come with are often not being on a regular exercise program.

Some of them will be, but most of them not.

They're not regularly being exposed to bright enough light.

And studies show taking long walks does help.

Physical activity does not have to involve elaborate equipment.

Taking long, brisk walks are beneficial in reducing both depression and anxiety.

So in our program, I'll just tell you, we give them more exercise than what they're going to be able to exercise when they go home if they have a job and a family and all those sorts of things.

But we'll be assigning them 2 to 3 hours of vigorous exercise a day.

So Trevor and myself, we would be through with an hour.

We did a little over an hour today of running.

But if we were in this program, we'd have to do another 2 to 3 hours through the day.

Now you don't do all those 3 hours at the same time, but we are going to assign them at different times to be able to get those 2 to 3 hours in.

And actually, it starts making a difference, significant difference in 7 days.

If you're doing just 30 minutes, it's going to take longer than 7 days before you start noticing the biochemical differences, particularly in depression.

7 days minimum for positive results in most cases of depression, but we really start seeing the lights come on in our program at about day 8, and it's very gratifying to see that.

The studies show you need a minimum of 17.5 calories per kilogram per week to produce a measurable response regarding depression, And so this would be 30 minutes of brisk treadmill walking per day for 10 days to begin to show noticing a response.

We only have them there for 10 days, so that's why we're exercising them more.

And 16 weeks of aerobic fitness training has an antidepressant response equivalent to Zoloft, but with far less relapse.

And by the way, this 16 weeks of aerobic fitness training, you see a lot of studies showing significant changes taking place in the brain at 16 weeks.

So, we see them start to get better in 7 days, but if they continue their fitness, they're going to continue to get better and better, and at 16 weeks is where that plateau occurs.

That's 1 of the reasons why we call it a 20-week program, to really lock in these changes with neuroplasticity.

Another reason why we call it a 20-week program, to really lock in these changes with neuroplasticity.

Another reason why we call it a 20-week program is because of the stages of change.

You know, when they come to us, they're unconsciously incompetent.

In other words, they're doing things that are against themselves and they don't even realize they're doing things against themselves.

As a result of the information that they're given, they become consciously incompetent.

And then with our accountability, they become consciously competent.

But when they're going home, they're not unconsciously competent.

That's where it's going to take weeks, sometimes months.

And when they become unconsciously competent, they're not going to go back the other way.

And so that's why we want to have those permanent changes take place, which takes place over the matter of weeks.

12, 500 steps per day on a pedometer showed another study, which is 4 and a quarter miles, that would be 7 kilometers per day in addition to normal activity.

And so measuring your steps, 12, 500 in addition to normal activity.

So for normal activity, it's normally 2, 500.

So if you really want to have those good brain changes you're going to be doing about 15, 000 steps a day And I don't know if you measured it Travis.

Didn't measure it okay, but we probably already have that in today.

I would imagine There's no doubt that aerobic exercise training is anxiety-relieving and healthy volunteers.

So if you're healthy, you will have some benefit just by going out there and exercising an hour.

You're going to feel better at the end of that period, and your mind is going to be more at ease.

But studies on healthy subjects and multiple case reports reveal that acute bouts of exercise does relieve anxiety.

But patients with generalized anxiety disorder, social phobia, and or panic disorder respond to aerobic exercise training, especially when combined with what?

And this is why lifestyle alone is not enough.

We have to get to the thoughts behind it.

And those thoughts, getting rid of the distorted thoughts, analyzing your thoughts for distortions, getting rid of those distorted thoughts will be a lot easier when you're on an exercise program.

Panic disorder responds to both aerobic and muscle-building exercise.

Post-traumatic stress disorder also responds to exercise training.

1 of the ways in which we have our very unfit people become fit is through interval training.

This is IT mixing rest with exercise or less vigorous exercise with more vigorous exercise.

Less muscle soreness this way, thyroid function will improve, and they will get fit faster.

And we actually have a little award for the ones who get the fittest during the 10 days.

We're measuring not just how many steps they're doing.

By the way, there's a competition on the steps that helps to encourage them.

We give a prize to the 1 who gets the most steps.

We also give a prize to the biggest loser in the program who's obese and losing weight.

And interestingly, we also have the anorexics that are underweight.

They'll gain weight in the program, And on the same program, our depressed people that are overweight will lose weight.

It's pretty amazing for the patients to see that happening as part of the same program.

But the fitness we'll measure in regards to heart rate, how their heart rate responds to the step test and how quickly it comes down.

And you'll see dramatic differences in 10 days in fitness levels in these people as a result of good fitness supervision and exercise.

Neurological impacts, different types of exercise, running versus weight training versus high intensity interval training.

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Impact of Water/Exercise on Wellbeing

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