I am excited to present The Wellness Chronicles, a culmination of insights gathered from my many years of writing on holistic health. These books distill key concepts from hundreds of my articles, offering a practical and thought-provoking guide to achieving well-being through a balanced approach to life.
In today’s fast-paced world, where stress and pharmaceutical dependency often overshadow self-care and preventative health, The Wellness Chronicles serves as a beacon for those seeking a deeper understanding of the mind-body-spirit connection. Each volume explores a broad spectrum of topics, including nutrition, physiology, healthcare modalities, meditation, psychology, and philosophy, all with an underlying focus on empowering individuals to take charge of their own well-being.
Readers will discover time-honored healing traditions such as Traditional Chinese Medicine (TCM) and Ayurveda alongside modern holistic approaches emphasizing balance and harmony. These books encourage self-awareness and practical application, addressing injuries and ailments through natural, non-pharmaceutical solutions while advocating for movement, breathwork, and mindfulness as essential tools for health.
Beyond physical well-being, The Wellness Chronicles delves into the intricate connections between the mind and body, and how emotions, thought patterns, and beliefs influence our nervous system, stress responses, and overall vitality. These principles are supported by both ancient wisdom and contemporary insights, illustrating the profound interplay between psychology, philosophy, and personal transformation.
As a visual complement to these insights, I have included many of my original graphics throughout these books. These illustrations highlight self-regulation techniques, eclectic exercises, and Eastern methodologies, demonstrating how the intentional control of breath (wind), circulation (water), and mental focus can cultivate resilience, restore balance, and increase vitality (fire)—a reflection of the Taoist concept that “wind and water create fire.”
The Wellness Chronicles are more than just a guide; they are an invitation to reflect, explore, and apply holistic principles in everyday life. My hope is that this book serves as both a resource and an inspiration, encouraging deeper inquiry into the art of living well.
Thank you for your engagement with this work. I am eager to share this journey with you and contribute to the collective pursuit of enduring health, happiness, and fulfillment.
Thus far, I have volumes 1, 2 & 3, which are available individually or currently as one complete edition of all 3 in one book. Additional volumes may be added as I compose more content. Books are available at: https://www.amazon.com/dp/B0DYPFZ46F?binding=hardcover&searchxofy=true
The Wellness Chronicles is a comprehensive exploration of holistic health, offering practical insights into achieving balance in mind, body, and spirit.
Volume 1: Foundations of Health & Vitality – Dive into the history and principle of allopathic medicine, Traditional Chinese Medicine, Ayurveda, and other methods for a truly integrative approach to wellness.(177 pages)
Volume 2: Physical & Mental Well-being – Discover how anatomy, physiology and essential principles of movement, breathwork, and natural healing to restore balance and enhance well-being. Explore the deep connection between thoughts, emotions, and the nervous system, with techniques to manage stress and cultivate resilience. (236 pages)
Volume 3: Personal Responsibility & Lifelong Wellness – Explores the psychology of mental and physical well-being, emphasizing personal agency for stress management, mindfulness, and the role of emotions in health. (133 pages)
Complete Edition: The Definitive Guide – All three volumes combined in one masterwork, providing a full-spectrum resource for lifelong health and transformation. (515 pages)
I teach and offer lectures about holistic health, physical fitness, stress management, human behavior, meditation, phytotherapy (herbs), music for healing, self-massage (acupressure), Daoyin (yoga), qigong, tai chi, and baguazhang.
Please contact me if you, your business, organization, or group, might be interested in hosting me to speak on a wide spectrum of topics relative to better health, fitness, and well-being.
I look forward to further sharing more of my message by partnering with hospitals, wellness centers, VA centers, schools on all levels, businesses, and individuals who see the value in building a stronger nation through building a healthier population.
I also have hundreds of FREE education video classes, lectures, and seminars available on my YouTube channel at:
Social media has become an integral part of modern life, offering a platform for self-expression, networking, and information sharing. However, when individuals, especially those with professional careers, use social media to constantly post their political and social views, it can lead to unintended consequences. This behavior, particularly when it involves posting dozens of times a day with little engagement, can be polarizing and may negatively impact both personal and professional relationships. Beyond the social and professional risks, this kind of behavior can also have significant psychological and physiological effects, including stress, cortisol imbalances, and even obsessive-compulsive tendencies.
One of the most immediate detriments of excessive posting of polarizing views is the potential harm to one’s professional reputation. For individuals with established careers, social media often extends their professional identity. When their online presence is dominated by divisive political or social commentary, it can overshadow their expertise and accomplishments. Colleagues, clients, or professional networks with differing views may feel alienated, leading to strained relationships or missed opportunities. In extreme cases, this behavior can even result in job loss or damage to one’s career trajectory, as employers increasingly scrutinize employees’ online activity.
Engagement and Feedback
Another notable issue is the lack of engagement these posts often receive. When individuals post frequently and assertively, framing their views as absolute truths, it can discourage others from responding. People may find the content unrelatable, exhausting, or confrontational, leading to a lack of meaningful dialogue. Over time, this can create an echo chamber where the individual only hears their own voice, further entrenching their beliefs and isolating them from diverse perspectives. This lack of engagement can also be a sign that their approach is counterproductive, as it fails to foster the kind of constructive conversations that could lead to mutual understanding.
In the past, before the advent of social media, people often engaged in face-to-face conversations where curiosity about others’ perspectives was more common. There was a natural inclination to ask questions, listen, and seek to understand differing viewpoints. Social media, however, has fundamentally altered this dynamic. Today, we are freely able and often inundated with the thoughts and opinions of others, sometimes to the point of oversaturation. While this transparency can foster connection, it can also lead to fatigue, especially when those opinions are expressed aggressively or excessively. The mystery and curiosity that once fueled meaningful dialogue are often replaced by a sense of overexposure, where the sheer volume of content can make it difficult to engage thoughtfully.
Psychological and Emotional Impact
The psychological and emotional toll of this behavior cannot be overlooked. Constantly posting polarizing content may stem from a deep-seated need for validation or a desire to influence others. However, when these posts go unnoticed or unacknowledged, it can lead to feelings of frustration, inadequacy, or even anger. Over time, this cycle can contribute to heightened stress levels and emotional exhaustion. Moreover, the act of repeatedly sharing strong opinions can become compulsive, resembling obsessive-compulsive tendencies. The individual may feel an uncontrollable urge to post, even when it no longer serves a constructive purpose. If someone has the time, effort, and energy to blame others for all of the world’s ills, they also have the time to reflect and focus on becoming a better version of themselves. Rather than dwelling on external problems, shifting some of that energy toward self-improvement could yield far more positive and constructive outcomes.
Respecting Passion Without Sharing It
It’s worth noting that while someone’s efforts to advocate for a cause may appear noble or well-intentioned, not everyone will share their passion or agree with their methods. Social media often amplifies the visibility of these efforts, making it seem as though everyone should be equally invested. However, it’s important to recognize that people have different priorities, values, and capacities for engagement. What one person sees as a critical issue worthy of relentless advocacy, another may view as less pressing or outside their sphere of interest. This disconnect doesn’t diminish the value of the cause itself, but it highlights the importance of respecting boundaries and understanding that not everyone will share the same level of enthusiasm or commitment.
Physiological Effects: Stress, Cortisol, and Chemical Imbalances
The psychological stress associated with excessive social media use can also manifest physiologically. Chronic stress triggers the release of cortisol, a hormone that, in excess, can disrupt the body’s natural balance. Elevated cortisol levels have been linked to a range of health issues, including anxiety, depression, sleep disturbances, and weakened immune function. For individuals who are constantly engaged in online debates or who feel compelled to post frequently, this stress response can become a persistent state, leading to long-term health consequences.
Additionally, the dopamine-driven nature of social media can exacerbate these issues. The anticipation of likes, shares, or comments triggers dopamine release, reinforcing a habit loop. Over time, this can contribute to compulsive posting, as individuals seek continued validation through online interactions. This chemical imbalance can make it difficult for individuals to step away from social media, even when they recognize its negative impact on their lives.
Constructive Approaches for Change
For individuals who find themselves caught in this cycle, there are steps they can take to create a healthier and more balanced online presence. First, they might consider diversifying their content to include professional achievements, personal interests, or neutral topics that encourage broader engagement. Framing opinions in a way that invites dialogue—such as asking, “What are your thoughts on this?”—can also foster more respectful and productive conversations. Additionally, limiting the frequency of posts and focusing on quality over quantity can help reduce the compulsive urge to share and create a more thoughtful online presence.
For Observers: Setting Boundaries and Offering Support
For those who are on the receiving end of this behavior, it’s important to set boundaries. If the constant stream of polarizing posts becomes overwhelming, muting or unfollowing the individual on social media can help maintain mental well-being while preserving professional relationships. It’s also helpful to remember that their behavior is likely a reflection of their own experiences and beliefs, not a personal attack. In some cases, offering constructive feedback—if the relationship allows—can encourage them to reflect on their approach and its impact on others.
Conclusion
While social media offers a powerful platform for self-expression, its misuse can have far-reaching consequences. For individuals who post their political and social views excessively, the risks include professional alienation, strained relationships, and psychological and physiological harm. By adopting a more balanced and thoughtful approach to social media, individuals can mitigate these detriments and create a more positive and productive online presence. For observers, setting boundaries and offering support can help navigate these challenging dynamics. Ultimately, social media is a tool, and its impact depends on how it is used. By using social media intentionally—fostering meaningful discussions rather than divisive debates—we can create a digital space that informs rather than isolates.
Brown, V. R., & Vaughn, E. D. (2011). The writing on the (Facebook) wall: The use of social networking sites in hiring decisions. Journal of Business and Psychology, 26(2), 219-225.
This study explores how employers evaluate candidates’ social media presence and the potential impact of polarizing content.
Echo Chambers and Engagement Issues
Pariser, E. (2011). The Filter Bubble: What the Internet Is Hiding from You. Penguin Press.
Discusses how social media algorithms reinforce pre-existing beliefs and limit exposure to diverse perspectives.
Psychological and Emotional Effects of Social Media Overuse
Twenge, J. M., Joiner, T. E., Rogers, M. L., & Martin, G. N. (2017). Increases in depressive Symptoms, Suicide-Related Outcomes, and suicide rates among U.S. adolescents after 2010 and links to increased new media screen time. Clinical Psychological Science, 6(1), 3–17. https://doi.org/10.1177/2167702617723376
Examines how excessive screen time and social media use contribute to stress, anxiety, and depression.
Physiological Impact: Stress, Cortisol, and Dopamine
Sapolsky, R. M. (2004). Why Zebras Don’t Get Ulcers. Holt Paperbacks.
Explains how chronic stress and elevated cortisol levels affect mental and physical health.
Montag, C., & Reuter, M. (2017). Internet Addiction: Neuroscientific Approaches and Therapeutical Implications Including Smartphone Addiction. Springer.
Discusses dopamine-driven social media addiction and its effect on brain function.
I teach and offer lectures about holistic health, physical fitness, stress management, human behavior, meditation, phytotherapy (herbs), music for healing, self-massage (acupressure), Daoyin (yoga), qigong, tai chi, and baguazhang.
Please contact me if you, your business, organization, or group, might be interested in hosting me to speak on a wide spectrum of topics relative to better health, fitness, and well-being.
I look forward to further sharing more of my message by partnering with hospitals, wellness centers, VA centers, schools on all levels, businesses, and individuals who see the value in building a stronger nation through building a healthier population.
I also have hundreds of FREE education video classes, lectures, and seminars available on my YouTube channel at:
Breathing through the nose (nasal breathing) is a scientifically proven coping mechanism that helps to manage stress and has many other physiological benefits. Nasal breathing promotes more effective diaphragm engagement than mouth breathing. Nasal breathing encourages diaphragmatic breathing by allowing a slower, deeper breath, which supports the downward movement of the diaphragm. This type of breathing activates the lower part of the lungs, which have a higher blood flow and oxygen exchange concentration, resulting in more efficient oxygen delivery throughout the whole body.
I led a discussion on this topic and better breathing methods last week at the University Club of Winter Park. View the full hour-long talk here at: https://youtu.be/C9xL2k-Eosk?si=9At8PXiV8nXQutPR
When you breathe through the nose, other respiratory muscles are also engaged more fully, helping to maintain core stability and improve posture. Nasal breathing encourages parasympathetic (rest and digest) activity, which can help to reduce stress, promotes relaxation and natural healing.
Breathing through the nose has a wide range of additional physiological benefits:
Air Filtration and Humidification: The nasal passages filter out pollen, allergens, dust, and other particles, while also humidifying and warming the air prior to it reaching the lungs. This mechanism reduces respiratory tract irritation and keeps lung tissues moist and better protected against environmental irritants.
Nitric Oxide Production: Nasal breathing produces nitric oxide (NO), a messenger molecule that has powerful vasodilating effects, which means that it helps dilate blood vessels and improve circulation. This in turn, allows for more efficient oxygen delivery throughout the body, supporting cardiovascular health and enhancing physical endurance.
Increased Lung Capacity and Respiratory Efficiency: Nasal breathing helps to promote a slower, more regulated intake of air, which can improve respiratory efficiency and lung capacity over time. This action enables the lungs to expand more fully, contributing to a better exchange of oxygen and carbon dioxide, thus promoting more effective overall oxygenation.
Increased Diaphragmatic Muscle Tone: Nasal breathing exercises the diaphragm, improving respiratory efficiency and also stabilizing core muscles. This can improve posture and reduce the occurrence of back and neck tension, as the diaphragm works in tandem with abdominal and pelvic floor muscles.
Lowered Stress and Anxiety Levels: Breathing through the nose activates the parasympathetic nervous system, which helps to reduce stress. Deeper, slower breathing stimulates the vagus nerve, associated with calming the body, by lowering heart rate and cortisol (stress hormone) levels.
Improved Sleep Quality: Breathing through the nose helps regulate a more consistent breathing rhythm and encourages higher oxygen levels during sleep, reducing the risk of sleep disorders such as snoring and sleep apnea.
Understanding how these mechanisms operate can be highly beneficial for health, fitness, and well-being, as consistent nasal breathing can bring about both short-term benefits such as relaxation, long-term respiratory efficiency and cardiovascular health.
Three effective methods to breathe more efficiently:
Breathe through the nose
Breathe deeper by moving the abdominal area to engage the diaphragm
Become mindful of your breathing rate or breaths per minute (BPM)
I teach and offer lectures about holistic health, physical fitness, stress management, human behavior, meditation, phytotherapy (herbs), music for healing, self-massage (acupressure), Daoyin (yoga), qigong, tai chi, and baguazhang.
Please contact me if you, your business, organization, or group might be interested in hosting me to speak on a wide range of topics related to better health, fitness, and well-being.
I look forward to further sharing my message by partnering with hospitals, wellness centers, VA centers, schools on all levels, businesses, and individuals who see the value in building a stronger nation through a healthier population.
I also have hundreds of FREE education video classes, lectures, and seminars available on my YouTube channel at:
Seasonal affection disorder (SAD) is defined as a subtype of depression, where an individual experiences chronic major depression that follows a seasonal pattern. SAD most often occurs during the winter months. The exact cause of SAD is unknown but is thought to probably manifest from hormone and neurotransmitter dysfunction affecting the nervous and psychic-emotional systems of the human body (Piotrowski, 2022).
Theories of What Causes SAD
Research points towards the winter form of SAD, involving the hormone melatonin, which is a substance secreted by the brain’s pineal gland. Melatonin affects mood and energy levels as well as helps to regulate sleep-wake cycles. Studies reflect too much, or prolonger secretion of melatonin may promote SAD (Ettinger, 2018).
Melatonin as well as serotonin systems are influenced by the earth’s daily dark-light cycle also known as photoperiodism. SAD can thereby be related to seasonal disturbances in the earth’s dark-light cycle and its relative effect on individuals (Ettinger, 2018).
Key Symptoms of SAD
Seasonal patterns of experiencing of a depressed mood that may include feelings of sadness, emptiness, or tearfulness
A lack of interest or pleasure in most activities for most of the day
Significant loss or gain of bodyweight
Insomnia (inability to sleep) or hypersomnia (excessive sleep)
Psychomotor agitation or psychomotor retardation
Loss of energy (fatigue)
Feelings of worthlessness or inappropriate guilt
Diminished ability to think or concentrate
Recurrent thoughts of death or suicide ideation (Piotrowski, 2022)
Who Suffers From SAD?
Research shows that people living in northern climates are more likely to be affected by SAD than people living at other latitudes.
Most persons who will experience this problem will be in their twenties and thirties.
Individuals typically experience depression as the amount of daylight decreases with the advancing of the winter season.
Women are two to four times more likely than men to develop SAD.
Rates for newly diagnosed with SAD tend to decrease during the fifties and decrease dramatically after age sixty-five (Piotrowski, 2022).
SAD affects 0.5 to 3 percent of individuals in the general population. It affects 10-20% of people with major depressive disorder and about 25% of those with bipolar disorder (Seasonal Affective Disorder: MedlinePlus Genetics, n.d.)
Treatment Options
Phototherapy or light therapy is the dominant treatment for those affected by this disorder. Exposure to light can be difficult for some people as each may have unique circumstances in relation to their environment, schedules and careers which may help to limit access to light (Piotrowski, 2022).
Phototherapy involves sitting in front of a specific type of therapeutic light source for anywhere from thirty to ninety minutes. This treatment is usually done in the morning each day. Serotoninergic antidepressant medication is sometimes used along with phototherapy (Piotrowski, 2022).
Cognitive behavioral therapy is another type of treatment where thought patterns are modified to manage SAD. There are also light visors having a light source built into the brim that can help those with this disorder (Piotrowski, 2022).
I teach and offer lectures about holistic health, physical fitness, stress management, human behavior, meditation, phytotherapy (herbs), music for healing, self-massage (acupressure), Daoyin (yoga), qigong, tai chi, and baguazhang.
Please contact me if you, your business, organization, or group, might be interested in hosting me to speak on a wide spectrum of topics relative to better health, fitness, and well-being.
I look forward to further sharing more of my message by partnering with hospitals, wellness centers, VA centers, schools on all levels, businesses, and individuals who see the value in building a stronger nation through building a healthier population.
I also have hundreds of FREE education video classes, lectures, and seminars available on my YouTube channel at:
By putting oneself through voluntary stressful activities over time and with diligent practice, one can better cope with involuntary stressors in everyday life. One does not have to become great at the activities, but rather better by putting in the focus, time, and effort. Becoming better and mindful of the activity are the goals of self-cultivation that may lead to self-realization. I have come to understand that in order to practice self-cultivation certain components need to become apparent to the practitioner:
Regulation of the emotions (to create space between thoughts and relative feelings/emotions)
Closing, minimalizing, or becoming less distracted by the 5 senses of vision, sound, taste, touch, and smell (to bring about tranquility)
Become aware of being in the present moment (interrupt the pattern of the daily mundane tasks and chores)
Live with methods of self-cultivation in your daily practices, as opposed to waiting for the perfect time, place and environment in order to become present.
Depending upon various practices and activities, an individual can strive to achieve these facets of self-cultivation.
The Impact of New Challenges on Eustress, Brain Development, and Mental Well-Being
Pursuing new challenges, usually skillful methods such as learning to play a musical instrument, singing, dancing, earning a new degree, practicing tai chi or yoga, learning another language, or engaging in creative arts like painting or sculpting, has profound effects on both physical and mental well-being. These activities stimulate cognitive functions, contribute to brain growth, and promote the release of “good” neurotransmitters, which influence a wide range of physiological and psychological processes. One key outcome of these challenges is the experience of eustress, or positive stress, which enhances performance, resilience, and brain development. In particular, activities that involve learning and personal growth have been shown to increase the size of the anterior mid-cingulate cortex (aMCC) and stimulate beneficial changes in the brain and body.
Eustress and Its Role in Well-Being
Eustress is a form of stress that stimulates motivation and enhances performance. Unlike distress, which can be overwhelming and harmful, eustress promotes mental clarity, emotional satisfaction, and resilience. When engaging in new challenges, the brain responds by increasing arousal and focus, which leads to the release of certain hormones and neurotransmitters that support cognitive and emotional regulation. This “positive stress” creates a cycle in which effort and reward are reinforced, helping individuals build greater resilience over time.
For example, learning to play an instrument or practicing yoga requires sustained focus, which triggers a release of adrenaline and norepinephrine from the locus coeruleus in the brain and the adrenal glands just above each kidney. These hormones sharpen focus, increase heart rate, and enhance physical readiness. This initial physiological response primes the body for action, while mental engagement leads to emotional satisfaction as the individual experiences mastery over a new skill.
In the long term, eustress fosters a growth mindset—a belief that abilities can improve with effort and persistence. This mindset encourages individuals to pursue even greater challenges, further enhancing cognitive flexibility, problem-solving ability, and overall mental well-being.
Brain Development and the Anterior Mid-Cingulate Cortex
One of the key regions of the brain involved in processing new challenges is the anterior mid-cingulate cortex (aMCC). The aMCC is located within the cingulate gyrus and is involved in cognitive control, motivation, error processing, and emotional regulation. It is particularly active when individuals engage in tasks that require effort, attention, and decision-making—such as learning a new instrument, mastering yoga postures, or solving academic problems. Research shows that the aMCC grows in response to sustained mental effort, with increased volume and thickness in this region linked to improved cognitive performance.
As individuals challenge themselves to learn new tasks, such as those that require fine motor skills, sustained attention, or problem-solving, the aMCC helps process errors, monitor performance, and regulate the allocation of cognitive resources. This leads to improved task performance over time and a greater sense of accomplishment. Moreover, activities that demand attention and effort promote neuroplasticity, allowing the brain to reorganize and strengthen neural connections in the aMCC and other related regions.
Neurotransmitters: Production and Impact on Brain and Body
Engaging in new challenges triggers the release of key neurotransmitters—dopamine, serotonin, endorphins, and GABA—which regulate mood, motivation, emotional balance, and physical well-being. Understanding where these neurotransmitters are produced in the brain and body, and the areas they affect, sheds light on their powerful influence on mental and physical health.
GABA (Gamma-Aminobutyric Acid): GABA is a neurotransmitter that inhibits neural activity, promoting calmness and reducing anxiety. It is produced in the brain by GABAergic neurons and is particularly active in the cerebral cortex and hippocampus. Practices such as meditation, yoga, and tai chi enhance GABA production, which helps to regulate the body’s response to stress and promotes relaxation. GABA inhibits excessive neural activity in the amygdala, reducing anxiety and improving emotional control
Dopamine: Produced primarily in the substantia nigra and ventral tegmental area (VTA) in the brain, dopamine plays a crucial role in motivation, reward, and the pursuit of pleasure. It is released in response to activities that offer a sense of accomplishment or learning, such as completing a difficult task or mastering a new skill. Dopamine acts on the nucleus accumbens and prefrontal cortex, enhancing focus, goal-directed behavior, and anticipation of rewards. It also influences motor control via its actions on the basal ganglia, particularly during activities that require fine motor skills like playing a musical instrument or practicing tai chi.
Serotonin: This neurotransmitter is produced in the raphe nuclei, located in the brainstem, and is widely distributed throughout the brain. Serotonin regulates mood, anxiety, and emotional well-being. Practices such as yoga, tai chi, and other mindfulness activities stimulate serotonin production, which acts on the amygdala (responsible for emotional processing), the hippocampus (involved in memory formation), and the prefrontal cortex (critical for higher-order thinking and decision-making). Increased serotonin helps reduce anxiety, stabilize mood, and improve emotional resilience.
Endorphins: Produced in the pituitary gland and hypothalamus, endorphins act as natural painkillers and are released during physical activity, including yoga, tai chi, and other forms of exercise. These chemicals bind to opioid receptors in the brain and spinal cord, reducing pain perception and promoting a sense of euphoria. Endorphins also interact with areas of the brain involved in emotional regulation, such as the limbic system and the prefrontal cortex, contributing to feelings of relaxation and well-being.
Enhancing Cognitive Functions and Neuroplasticity
Challenging activities like learning to play an instrument, earning a degree, or engaging in creative pursuits stimulate the brain’s neuroplasticity—the ability to reorganize itself by forming new neural connections. This process strengthens cognitive functions like memory, attention, and problem-solving, while also promoting the growth of new neurons (neurogenesis).
For example, playing a musical instrument engages multiple brain regions, including the motor cortex (for hand movements), the auditory cortex (for processing sound), and the prefrontal cortex (for planning and decision-making). As the brain coordinates these functions, new neural connections form between these regions, enhancing cognitive flexibility and executive function. Similarly, activities like painting or sculpting stimulate the visual cortex and areas involved in creativity and spatial reasoning, such as the parietal lobe, leading to improved creative problem-solving skills and greater cognitive resilience.
Physiological Benefits of Physical and Mental Challenges
Engaging in new physical and mental challenges has a wide range of benefits for both the brain and body. Practices like tai chi and yoga not only improve physical health by enhancing balance, coordination, and flexibility, but they also promote mind-body integration, which has significant cognitive and emotional benefits. These activities stimulate the parasympathetic nervous system, which promotes relaxation, reduces cortisol levels (the stress hormone), and improves immune function.
Mentally engaging activities, such as earning a new degree or learning to paint, stimulate neural circuits that enhance cognitive function, while also promoting the production of neurotransmitters that regulate mood and emotional well-being. The combination of mental effort and physical relaxation leads to a holistic sense of well-being, with improvements in both mental clarity and physical health.
Conclusion
Pursuing new challenges, whether physical, intellectual, or creative, triggers a cascade of positive effects in the brain and body. The experience of eustress fosters resilience, motivation, and personal growth, while activities that engage the brain leading to neuroplasticity and cognitive enhancement. Key brain regions, such as the anterior mid-cingulate cortex, grow in response to new challenges, while neurotransmitters like dopamine, serotonin, endorphins, and GABA promote emotional balance and well-being. Through these mechanisms, challenging ourselves with new pursuits enhances both our physical and mental health, allowing us to thrive and achieve greater fulfillment in life. Overall, it doesn’t really matter if the individual becomes great or even good in their pursuit of skillful methods. What is more important is the intent and effort puts towards the activity itself which becomes a conduit to self-cultivation and hopefully self-realization.
References: Eustress and Positive Stress:
Selye, H. (1974). Stress without distress. New York: Harper & Row.
Nelson, D. L., & Simmons, B. L. (2003). Eustress: An elusive construct, an engaging pursuit. In P. L. Perrewe & D. C. Ganster (Eds.), Research in Occupational Stress and Well Being (Vol. 3, pp. 265-322). Emerald Group Publishing Limited. doi: 10.1016/S1479-3555(03)03007-5
Neuroplasticity and Learning:
Doidge, N. (2007). The Brain That Changes Itself: Stories of Personal Triumph from the Frontiers of Brain Science. Viking.
Zatorre, R. J., & Schlaug, G. (2009). Music and the brain: advances in cognitive neuroscience. Annals of the New York Academy of Sciences, 1060(1), 231-241. doi: 10.1196/annals.1360.017
Anterior Mid-Cingulate Cortex (aMCC) and Cognitive Control:
Shackman, A. J., Salomons, T. V., Slagter, H. A., Fox, A. S., Winter, J. J., & Davidson, R. J. (2011). The integration of negative affect, pain and cognitive control in the cingulate cortex. Nature Reviews Neuroscience, 12(3), 154-167. doi: 10.1038/nrn2994
Posner, M. I., & Rothbart, M. K. (2007). Research on attention networks as a model for the integration of psychological science. Annual Review of Psychology, 58, 1-23. doi: 10.1146/annurev.psych.58.110405.085516
Dopamine Production and Function:
Wise, R. A. (2004). Dopamine, learning and motivation. Nature Reviews Neuroscience, 5(6), 483-494. doi: 10.1038/nrn1406
Schultz, W. (1998). Predictive reward signal of dopamine neurons. Journal of Neurophysiology, 80(1), 1-27. doi: 10.1152/jn.1998.80.1.1
Serotonin and Emotional Regulation:
Fisher, P. M., Meltzer, C. C., Ziolko, S. K., Price, J. C., & Hariri, A. R. (2006). Capacity for 5-HT1A-mediated autoregulation predicts amygdala reactivity. Nature Neuroscience, 9(11), 1362-1363. doi: 10.1038/nn1785
Berger, M., Gray, J. A., & Roth, B. L. (2009). The expanded biology of serotonin. Annual Review of Medicine, 60, 355-366. doi: 10.1146/annurev.med.60.042307.110802
Endorphins and Exercise:
Boecker, H., Sprenger, T., Spilker, M. E., Henriksen, G., Koppenhoefer, M., Wagner, K. J., … & Tolle, T. R. (2008). The runner’s high: Opioidergic mechanisms in the human brain. Cerebral Cortex, 18(11), 2523-2531. doi: 10.1093/cercor/bhn013
Raichlen, D. A., & Polk, J. D. (2013). Linking brains and brawn: exercise and the evolution of human neurobiology. Proceedings of the Royal Society B: Biological Sciences, 280(1750), 20122250. doi: 10.1098/rspb.2012.2250
GABA and Stress Reduction:
Watanabe, M., Maemura, K., Kanbara, K., Tamayama, T., & Hayasaki, H. (2002). GABA and GABA receptors in the central nervous system and other organs. International Review of Cytology, 213, 1-47. doi: 10.1016/S0074-7696(02)13011-7
Streeter, C. C., Jensen, J. E., Perlmutter, R. M., Cabral, H. J., Tian, H., Terhune, D. B., … & Renshaw, P. F. (2007). Yoga Asana sessions increase brain GABA levels: a pilot study. Journal of Alternative and Complementary Medicine, 13(4), 419-426. doi: 10.1089/acm.2007.6338
I teach and offer lectures about holistic health, physical fitness, stress management, human behavior, meditation, phytotherapy (herbs), music for healing, self-massage (acupressure), Daoyin (yoga), qigong, tai chi, and baguazhang.
Please contact me if you, your business, organization, or group, might be interested in hosting me to speak on a wide spectrum of topics relative to better health, fitness, and well-being.
I look forward to further sharing more of my message by partnering with hospitals, wellness centers, VA centers, schools on all levels, businesses, and individuals who see the value in building a stronger nation through building a healthier population.
I also have hundreds of FREE education video classes, lectures, and seminars available on my YouTube channel at:
United Martial Arts Association 