Hello and welcome to
"Health for a Lifetime"
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I'm your host Don Mackintosh
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We're glad you're with us today,
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and we're glad
YOU'RE with us DR. NEDLEY!
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We're going to be talking
about some very interesting
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things that hopefully
will not be DEPRESSIVE,
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but will be
IMPRESSIVE and will lead us to
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not be EXCESSIVE!
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How's that for a beginning?
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Well, we're going to talk
about lifestyle and depression.
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I guess the first
thing I want to ask is...
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What really is depression?
You know that saying...
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"Ask 2 doctors, get 3 answers. "
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Well, you won't as far
as depression is concerned
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because it's
very well classified.
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If you have 5 out of 9 symptoms,
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those 9 symptoms would
be deep sadness, apathy,
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agitation, lack
of concentration,
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change in appetite, or
a change in sleep habits,
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feelings of worthlessness,
morbid thoughts, or fatigue...
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If you have 5 out of those
9, you would fit the definition
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of depression if
they've lasted for over 2 weeks,
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and not preceded by an
emotional traumatic event.
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So, if someone has
died in your family,
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of course, you're going
to be depressed in a sense,
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but that's more of a...
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That's what we call
"situational depression"
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and that resolves with time.
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Major depression tends
not to resolve with time.
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It actually tends to
brew and stew and even worsen
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with time to the point where
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complications of
depression start setting in.
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You know some of the
lists that you just clicked off
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are very important for
those viewing and whatnot
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and you've written a new
book on this subject that
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either is out, or
will be out very soon.
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And if people contact
3 Angels, they can get
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in touch with you, and
you can let them know about
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that book, I'm sure.
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Now, looking at that
definition, we can know for sure
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whether or not someone
really HAS depression...
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You're suggesting, in
this chapter of your book
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that we've been discussing,
that lifestyle behaviors
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REALLY have an
impact on whether or not
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we're going to have
depression, or if we do have it,
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whether or not
we can reverse it.
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That's right... In fact,
lifestyle seems to be even more
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important than nutrition is.
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We have emphasized the
importance of nutrition
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and depression in
treating it and preventing it,
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and it is important...
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But more people are depressed
because of lifestyle issues
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than are even depressed
because of a poor diet.
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One thing that we
haven't mentioned,
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and of course, I think
that nutrition is, in fact,
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the medication we
choose to take... in a sense
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God's medication for
us, and we talked about that
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a little bit previously,
but what ABOUT medication?
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Medication for
depression can be very helpful
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in mild to moderate, to
even severe cases of depression.
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The problem with
medication is its side effects,
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and I actually, as a practicing
physician, do prescribe
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many antidepressants;
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I always try to choose
the best one with the least
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side effect profile
for the patient that's
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sitting in front of me.
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But I also try to find the
root cause of the depression,
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so that we can treat that cause,
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and get them off
of the medication.
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About 90% of my patients
are able to get OFF of their
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medication within a
6-month period of time once we
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put them on the appropriate
nutrition and lifestyle
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treatment program.
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Is that right, 90%? 90%!
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And if you take a look
at the statistics from the
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psychiatric community, they will
tell you 80 to 90% of patients
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will NOT be able to get
off of their medication.
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Their depression
will actually relapse,
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and reoccur once they
get off their medicine...
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And that's simply because
we have covered the symptoms
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with the depression, but
we haven't cured the disease.
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And, my interest
is finding the cause,
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and curing the disease so
that the person is no longer
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dependent upon medication,
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and no longer
experiencing the side effects.
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Prozac, for instance,
is a wonderful medicine
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as far as enhancing mood.
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It decreases crying spells.
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It increases
social affiliations,
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but it also
increases impulsiveness.
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In addition to that, it
will increase teeth problems,
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actually, teeth
gnashing tends to occur more
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frequently under
the influence of Prozac.
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In addition, it can
cause even sexual dysfunction,
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and other types of side
effects, as well as about a
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10 to 15 pound weight gain
in individuals who take it.
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And so, this is not a medicine
that really should be used
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long-term in the vast majority
of cases if we could find
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the root cause and treat
the actual cause of depression.
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So nobody watching
today should just go ahead
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and stop all their medications,
and say, "I heard it on 3ABN."
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They should get with
a qualified clinician;
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maybe get a copy of your
book, get in touch with you,
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and get some of the
research that's in there,
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and show to their physician,
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and then maybe get
in touch with somebody
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who is aware of
some of these things,
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and can address the
underlying causes...
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but not stay on medication
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necessarily the
rest of their life.
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They're not doomed to that,
if you want to say "doomed"
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or they're not really
just put in that narrow box.
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Right... In fact, once you're on
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a good nutrition and
lifestyle treatment program,
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I still keep my patients
on their antidepressants for
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usually about 4-6 months,
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and then at that point,
we're able to discontinue it
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in a rather abrupt fashion,
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and they can live a normal life,
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and actually feel much better
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without their
medication than they did with.
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Unless they go off the
nutritional lifestyle... Correct
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And so we want to talk about
those lifestyle issues today.
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What are some of those lifestyle
factors that are connected
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with whether or
not we're depressed?
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Aerobic exercise is one
that we have to talk about.
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Aerobic exercise not
only can prevent depression,
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but it can actually treat it.
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In fact, a recent
study, Don, showed that
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aerobic exercise was
equivalent to a standard
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antidepressant medication
after they were on the
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exercise program for 4 months.
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Now it doesn't work as
well for the short-term...
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In fact, that's why a lot of
people, once they try exercise,
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will say, "Well, it
didn't work for me,"
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but it doesn't work
after a session or two.
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We start noticing effect a week
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after the exercise program
begins, and this is a daily
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physical exercise program.
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How long a day?
30 minutes a day.
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And then, at 4 months,
we have the peak effect...
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And at that 4-month-point,
they will have just as much
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benefit as if
they had taken Prozac,
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or one of the standard
antidepressant medications.
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So, action is a law of life,
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and it's certainly one
that can reverse depression.
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That's right! It not
only helps the heart,
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and helps prevent cancer,
but actually physical exercise
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helps prevent, as
well as treat depression...
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and this is the
aerobic type of exercise,
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which would be like
brisk walking, or swimming,
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or jogging, or bicycling,
or digging in the garden
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if you're digging vigorously
enough for 30 minutes a day
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...that type of
exercise is very helpful.
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Now you know, I haven't heard
you, and we've talked about this
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and I've looked through your
book, but I haven't heard you
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talk a lot about COUNSELING.
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Let's say you had
a decision to make...
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You could either TALK to
somebody about your problems,
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and try and peel away
the skins of the onion to get
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to the middle or
the core of the problem,
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or you can go walking.
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If you had to choose between
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those 2, which
would you choose and why?
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I would actually choose walking.
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Although counseling, if
done by the right counselor,
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and done with the
right type of what we call
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psychotherapy, or the
right type of counseling,
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can also have
beneficial effects...
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But counseling opens up
a whole other discussion
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that is worth talking about.
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And maybe now is a
good time to do that,
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but the traditional type
of counseling that is done
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for depression actually is no
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better than
taking a placebo pill,
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as far as what it
does for depression.
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Let's come back to that...
but you were saying really
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that maybe the
best thing is to walk...
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And if you can talk while
you're walking, that's fine.
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That's right! There you go. Okay
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And is walking one of the best
aerobic exercises, swimming,
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bicycling? Yes,
walking is a very good one.
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It has to be brisk walks
so you are breathing more
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rapidly; your heart rate goes up
and not just a leisurely stroll
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down the street,
but a nice brisk walk.
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I don't know if I struggle...
I don't have 5 of the 9 symptoms
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that you say depression
is, or major depression;
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I haven't struggled with that
but I can certainly tell you
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that when I walk, or when
I exercise in the morning,
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I feel a lot better ALL
the way through the day...
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mentally,
spiritually, physically!
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Well, you know, this
is true of a lot of these
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lifestyle factors for depression
and even the nutritional factors
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that we mentioned before.
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We've talked about it in
the setting of depression,
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but even nondepressed
normal individuals will
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feel better when
they do this program,
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and when they
eat the right foods.
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And so, if a
person is NOT depressed,
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that doesn't mean this
program is not for them.
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Actually, they'll end up feeling
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better if they
get on this program.
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So this is an antidepression
program for those that are
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not even
depressed. That's right!
00:10:01.71\00:10:03.63
It can even enhance
the mood in those that
00:10:03.66\00:10:07.10
have "normal moods. "
00:10:07.13\00:10:09.59
Now I notice you have, in
your book, something about
00:10:09.62\00:10:11.41
deep BREATHING and
depression. Explain that!
00:10:11.44\00:10:14.06
Deep breathing actually
is a mood enhancer as well.
00:10:14.09\00:10:18.00
...And you have to
breathe deep enough so that
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your oxygen
saturation stays up around 99%
00:10:22.87\00:10:26.39
and in order to
do that, studies show
00:10:26.42\00:10:29.53
that it's best to breathe
as little as 6 times a minute.
00:10:29.56\00:10:32.93
Now the average person will
breathe about 12 or 16 times
00:10:32.94\00:10:36.59
a minute, shallow breaths,
and when they're sitting
00:10:36.60\00:10:38.59
like we are here
today, Don, or in a classroom,
00:10:38.62\00:10:40.92
or if they're sitting in
front of their television set,
00:10:40.95\00:10:43.54
their oxygen saturation
actually will start to go down.
00:10:43.57\00:10:47.39
And once it goes
down less than 94%,
00:10:47.42\00:10:50.30
it detracts from the frontal
lobe, and it can actually
00:10:50.33\00:10:54.84
chronically bring about, or
help bring about depression.
00:10:54.87\00:10:58.91
Okay, so we should
just take some deep breaths
00:10:58.94\00:11:01.72
right now, I
think. That's right!
00:11:01.75\00:11:04.02
Oh man, it feels good!
00:11:04.05\00:11:05.28
So you have deep breathing,
but you're saying that
00:11:05.31\00:11:08.20
deep breathing is not
necessarily fast shallow breaths
00:11:08.23\00:11:10.88
REAL deep breaths that
get the oxygen way down
00:11:10.91\00:11:14.29
to the bottom of your lungs.
00:11:14.32\00:11:15.39
Yeah, get the watch
out in front of you.
00:11:15.40\00:11:16.90
You want to take a
breath about every 10 seconds;
00:11:16.93\00:11:19.60
in-and-out very slowly.
00:11:19.63\00:11:23.25
And actually those
that take exercises,
00:11:23.28\00:11:26.22
there are exercise sessions
we give for deep breathing...
00:11:26.25\00:11:28.82
If they exercise just
in their deep breathing,
00:11:28.85\00:11:32.35
sitting in their
chair, or standing,
00:11:32.38\00:11:34.24
they will have an elevation
of their mood throughout
00:11:34.27\00:11:37.83
the entire day,
particularly if they try to
00:11:37.86\00:11:41.07
institute that deep breathing
method through rest of the day.
00:11:41.10\00:11:43.62
Who would have thought...
treatment for depression
00:11:43.65\00:11:44.75
or preventing
depression... Hey, just BREATHE!
00:11:44.78\00:11:46.95
That's right. Really breathe!
00:11:46.98\00:11:49.76
Okay, you have
another one down here...
00:11:49.79\00:11:50.83
Classical music therapy.
00:11:50.86\00:11:52.76
Now all these, I assume in
your book you've documented them
00:11:52.79\00:11:55.64
scientifically you have
all the studies for that,
00:11:55.67\00:11:58.31
but what about
classical music therapy?
00:11:58.34\00:12:00.60
Well classical music therapy is
really the only type of therapy
00:12:00.63\00:12:04.61
that has been shown
to both subjectively,
00:12:04.64\00:12:06.96
as well as
objectively enhance mood.
00:12:06.99\00:12:09.76
What do you mean by that?
00:12:09.80\00:12:10.81
Well, you know, some
people will listen to their
00:12:10.85\00:12:13.24
favorite types
of music, and say,
00:12:13.27\00:12:15.02
"I feel better when I'm
listening to this music,"
00:12:15.05\00:12:17.02
and they think it makes them
00:12:17.03\00:12:18.28
feel better the rest
of the day as well...
00:12:18.31\00:12:20.17
But when we study objectively,
like taking a look at
00:12:20.20\00:12:23.31
their blood levels of
cortisol, for instance,
00:12:23.34\00:12:25.49
the cortisol levels don't drop.
00:12:25.50\00:12:27.59
They actually might go
up, and it might actually
00:12:27.62\00:12:30.40
worsen their
depression, even though
00:12:30.43\00:12:32.92
they think it's covering
the symptoms for the time being.
00:12:32.95\00:12:36.07
So, like heavy metal music,
or these things that cause
00:12:36.10\00:12:39.10
high stress... like
they are getting hit by
00:12:39.11\00:12:41.62
rockets or something...
00:12:41.65\00:12:43.70
That really increases the
00:12:43.73\00:12:45.56
possibility of
depression. Correct.
00:12:45.60\00:12:48.30
Okay, so
classical music does it both
00:12:48.34\00:12:51.00
subjectively... they
think it's helping them,
00:12:51.03\00:12:53.07
and
objectively... that's the facts.
00:12:53.10\00:12:54.85
That's right. It
helps them on both.
00:12:54.88\00:12:57.19
And this type of music is
Bach, Respighi, Handel, Brahms.
00:12:57.22\00:13:01.83
This type of music has
been studied where you are
00:13:01.86\00:13:03.93
listening to it intently
for 45 minutes every 2 weeks,
00:13:03.96\00:13:08.02
and it will enhance
the mood significantly.
00:13:08.05\00:13:10.70
It will drop the
cortisol level significantly,
00:13:10.71\00:13:13.06
and it will help
people that didn't even think
00:13:13.09\00:13:15.17
they liked classical music.
00:13:15.20\00:13:17.16
In fact, in the age
group that was used,
00:13:17.19\00:13:18.99
it was not the
favorite type of music at all.
00:13:19.02\00:13:22.18
What age group was it?
00:13:22.21\00:13:23.32
It was the 23-45
year-old age group.
00:13:23.35\00:13:26.14
An age group that, in
this country, has not really
00:13:26.17\00:13:28.90
seriously been
exposed to classical music
00:13:28.93\00:13:30.96
except for a jingle on a
commercial here or there.
00:13:30.99\00:13:33.61
But they were actually
to seriously be in front of
00:13:33.64\00:13:37.23
their stereo set
contemplating this music,
00:13:37.26\00:13:40.78
and it did wonders as far
as their mind was concerned.
00:13:40.79\00:13:44.05
So that's what you meant
by just really focusing on...
00:13:44.08\00:13:47.17
You can't just have
it on in the background.
00:13:47.20\00:13:49.12
It's not just background music.
00:13:49.15\00:13:50.57
It needs to be the primary
source coming in both ears.
00:13:50.60\00:13:54.50
Coming in both ears
and where you're not really
00:13:54.53\00:13:56.83
doing anything else, except
thinking about your own life,
00:13:56.86\00:13:59.77
and then also
listening to the music.
00:13:59.80\00:14:02.84
Wow, well that's saying,
"It's time to face the music"
00:14:02.87\00:14:06.21
really has meaning
here, doesn't it? Yes it does.
00:14:06.24\00:14:08.63
And it can cause us
to be less depressed.
00:14:08.66\00:14:10.59
We've been talking
with Dr. Neil Nedley.
00:14:10.62\00:14:12.25
We've been
talking about depression.
00:14:12.28\00:14:13.90
We've been talking about
WHY it is that people are
00:14:13.93\00:14:16.77
depressed; how they can
know that they're depressed;
00:14:16.80\00:14:18.72
what they can start to
do about that in terms of
00:14:18.75\00:14:21.38
LIFESTYLE issues, not
just nutritional issues,
00:14:21.41\00:14:24.12
but lifestyle issues.
00:14:24.13\00:14:25.41
And in the first
half of the program
00:14:25.44\00:14:27.39
we've talked about how
it is if you BREATHE deeply
00:14:27.42\00:14:31.20
DEEP breaths that can help you.
00:14:31.23\00:14:32.81
We've talked about how
to set a regular aerobic
00:14:32.84\00:14:36.15
exercise program...
00:14:36.18\00:14:37.15
And then just
listening to classical music.
00:14:37.18\00:14:39.71
whether or not you like
it... can really help you.
00:14:39.74\00:14:42.48
We hope that you
join us when we come back.
00:14:42.51\00:14:44.79
We'll have more
fascinating information on
00:14:44.82\00:14:46.76
how you can avoid depression...
00:14:46.79\00:14:48.50
And if you need more
information about how to
00:14:48.53\00:14:50.10
get Dr. Nedley's
book, please contact 3ABN
00:14:50.13\00:14:52.58
Join us when we come back.
00:14:52.61\00:14:56.55
Have you found yourself wishing
that you could shed a few pounds
00:14:56.58\00:14:59.13
Have you been on a
diet for most of your life,
00:14:59.14\00:15:01.82
but not found anything that
will really keep the weight off?
00:15:01.85\00:15:04.81
If you've answered "yes"
to any of these questions,
00:15:04.84\00:15:07.62
then we have a
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00:15:07.65\00:15:10.27
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00:15:10.30\00:15:13.35
have written a
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00:15:13.38\00:15:15.37
"Reversing Obesity Naturally"
00:15:15.40\00:15:17.70
and we'd like to send
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00:15:17.73\00:15:20.33
Here's a medically sound
approach successfully used by
00:15:20.36\00:15:23.39
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00:15:23.42\00:15:27.12
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00:15:27.15\00:15:30.84
Dr. Diehl and Dr. Ludington
have been featured on 3ABN...
00:15:30.87\00:15:34.44
And in this booklet, they
present a sensible approach
00:15:34.47\00:15:37.41
to eating, nutrition
and lifestyle changes
00:15:37.44\00:15:39.97
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00:15:40.00\00:15:41.80
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00:15:46.05\00:15:47.67
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00:15:47.70\00:15:51.01
It's absolutely FREE of
charge, so call or write today.
00:15:51.04\00:15:57.53
Welcome back! We've been
talking with Dr. Neil Nedley
00:15:57.56\00:16:00.58
about depression and lifestyle,
00:16:00.61\00:16:02.64
and there is a
connection, isn't there, doctor?
00:16:02.67\00:16:04.64
Yes there is... a
definite connection.
00:16:04.67\00:16:06.82
We have discovered that,
as we've talked with you,
00:16:06.85\00:16:09.71
and the research
in your new book,
00:16:09.74\00:16:11.26
that depression actually
can be reversed, or avoided,
00:16:11.29\00:16:15.14
if we're exercising,
if we're breathing deeply,
00:16:15.17\00:16:19.07
and if we are...
What was the other thing
00:16:19.10\00:16:21.45
that we talked about?
Classical music therapy!
00:16:21.48\00:16:23.93
Classical... how
could I forget it?
00:16:23.96\00:16:25.51
We were just talking about
the different classical music
00:16:25.54\00:16:27.80
we would like.
00:16:27.83\00:16:29.23
I need to work a
little bit on my memory,
00:16:29.26\00:16:30.37
but classical
music would be good.
00:16:30.40\00:16:32.49
What are some other things
that we can do in terms of
00:16:32.52\00:16:36.44
avoiding or reversing
depression... lifestyle-wise.
00:16:36.47\00:16:38.88
Well lifestyle-wise,
getting enough sleep.
00:16:38.91\00:16:41.77
Actually, being on a regular
program where you are getting
00:16:41.80\00:16:46.31
7-8 hours of sleep per night,
00:16:46.34\00:16:48.34
and you get that at pretty
much the same time every night,
00:16:48.37\00:16:51.74
as well as being on a regular
program throughout the day,
00:16:51.77\00:16:55.54
regular breakfast
time, regular lunchtime,
00:16:55.57\00:16:57.76
regular suppertime if you
choose to eat the evening meal.
00:16:57.79\00:17:00.86
These factors can go
a long way in avoiding
00:17:01.90\00:17:04.88
as well as treating depression.
00:17:04.91\00:17:06.55
Didn't you say the compulsive
00:17:06.58\00:17:07.95
disorders are also
related to depression?
00:17:07.98\00:17:10.76
Well, obsessive
compulsive disorders can be.
00:17:10.79\00:17:14.87
So with this
routine and schedule,
00:17:14.90\00:17:16.89
what about if you're
the person that has that all
00:17:16.92\00:17:18.79
scheduled up and
someone messes it up?
00:17:18.83\00:17:20.68
Well, I mean,
you've got to allow some
00:17:20.71\00:17:22.53
flexibility from time to time.
00:17:22.56\00:17:24.12
This isn't something
that you have to do like a
00:17:24.16\00:17:27.03
religious nature per se
every single minute of the day
00:17:27.06\00:17:31.66
and have it timed out.
00:17:31.69\00:17:33.05
But many people, on weekends,
get themselves off of schedule;
00:17:33.08\00:17:38.23
they're going to bed at
all sorts of different times
00:17:38.26\00:17:41.96
from 9 o'clock at night,
to 2 o'clock in the morning,
00:17:41.99\00:17:45.39
and they're really not on
any type of regular schedule...
00:17:45.42\00:17:49.10
And these are people that are
00:17:49.13\00:17:50.37
markedly set up for
the risk of depression.
00:17:50.40\00:17:54.36
You have children, right?
00:17:54.37\00:17:55.44
How old are your
children? 8, 7 and 3
00:17:55.47\00:17:59.13
Let me ask a
couple of questions...
00:17:59.16\00:18:00.92
With children, can
they become depressed?
00:18:00.95\00:18:03.06
Yes, there can be depression
even in children and adolescents
00:18:03.09\00:18:07.16
And then, the
second question is...
00:18:07.19\00:18:08.66
What is a good pattern
for children of those ages...
00:18:08.69\00:18:12.90
When should they go to
bed? When should they get up?
00:18:12.93\00:18:15.47
What's a very
good pattern for them?
00:18:15.50\00:18:17.96
Actually, earlier to
bed and earlier to rise
00:18:17.99\00:18:22.19
tends to make a child
healthy, and eventually wealthy,
00:18:22.22\00:18:27.88
but certainly wise for
the time being as far as
00:18:27.89\00:18:32.53
how wise a child can be.
00:18:32.56\00:18:34.60
But no, the reason why
earlier to bed helps out is
00:18:34.63\00:18:37.82
because you increase
your melatonin levels.
00:18:37.85\00:18:40.25
Melatonin is increased in
the bloodstream only under
00:18:40.28\00:18:44.14
periods of complete darkness.
00:18:44.15\00:18:46.40
And, if you are
going to bed late at night,
00:18:46.41\00:18:50.37
the morning sun comes in
too early, and you haven't
00:18:50.40\00:18:54.06
actually experienced
your melatonin peak yet.
00:18:54.09\00:18:57.08
And so, we recommend going
to bed around 9 o'clock or so,
00:18:57.11\00:19:02.79
or for a child,
possibly even earlier than that,
00:19:02.82\00:19:05.91
and then getting up
early when the sun gets up
00:19:05.94\00:19:09.41
is a very good program to be on.
00:19:09.44\00:19:11.73
Okay so, now it
needs to be dark...
00:19:11.76\00:19:13.63
My parents used to put me
to bed when it was still...
00:19:13.66\00:19:16.93
it seems like 2
o'clock in the afternoon.
00:19:16.96\00:19:20.00
Doesn't it have
to be dark though?
00:19:20.03\00:19:21.20
Well, there isn't
anything wrong with going to bed
00:19:21.21\00:19:24.60
an hour before sundown.
00:19:24.63\00:19:26.49
It takes a while for
the melatonin to start
00:19:26.50\00:19:28.54
after you go to bed anyways.
00:19:28.57\00:19:30.23
It takes several
hours to get the peak there.
00:19:30.26\00:19:32.73
I can tell your kids don't
put anything past on you...
00:19:32.76\00:19:36.85
All right, so
regular restful sleep...
00:19:36.88\00:19:38.81
And the same thing,
wouldn't it hold true for the
00:19:38.84\00:19:43.16
schedule for adults too...
they need to go to bed early.
00:19:43.20\00:19:46.51
That's right, it even
works better for adults.
00:19:46.55\00:19:48.38
Okay, you have down
here, bright light therapy.
00:19:48.41\00:19:51.30
I think I got that last evening
driving here from St. Louis.
00:19:51.33\00:19:55.07
I think I had some bright
light therapy with these people
00:19:55.10\00:19:57.23
flashing their bright lights;
00:19:57.26\00:19:58.29
is that what you mean by this?
00:19:58.32\00:19:59.51
No that probably wasn't
enough. What do you mean?
00:19:59.54\00:20:03.33
Outdoor light is really the best
00:20:03.36\00:20:05.86
type of bright
light to experience.
00:20:05.89\00:20:08.02
It takes 2,500 lux,
and that means that it's
00:20:08.05\00:20:13.10
outdoors for at least a
1/2 hour during daylight hours,
00:20:13.13\00:20:18.48
and that would be a
1/2 hour after sunrise,
00:20:18.51\00:20:21.29
or a 1/2 hour before
sunset during that time period.
00:20:21.32\00:20:25.51
And actually morning
bright light therapy is better
00:20:25.54\00:20:27.86
than evening
bright light therapy.
00:20:27.89\00:20:30.62
And so, if you are able
to do your morning exercise
00:20:30.65\00:20:34.19
while the sun is still
up, you have got 2 major
00:20:34.22\00:20:38.57
lifestyle factors
dealt with at the same time.
00:20:38.60\00:20:40.75
And you could deep
breathe while you're at that,
00:20:40.78\00:20:42.48
and have classical music on
right there on your headphones.
00:20:42.49\00:20:45.15
There you go! But you
have to focus on that!
00:20:45.18\00:20:47.61
Now daylight savings time
00:20:47.64\00:20:48.93
doesn't throw
that off though, right?
00:20:48.96\00:20:50.49
Well no, it's still a
1/2 hour after sunrise,
00:20:50.50\00:20:54.80
or 1/2 hour before sundown.
00:20:54.83\00:20:57.46
Okay, bright light therapy,
and the best out in the sun.
00:20:57.49\00:21:01.17
Avoid negative thinking.
00:21:01.20\00:21:05.71
HOW do you do that?
00:21:05.74\00:21:08.25
Yes, well this was a
very interesting study at
00:21:08.28\00:21:10.59
Ohio State University.
00:21:10.62\00:21:11.97
It was run on
well over 200 people...
00:21:12.00\00:21:15.46
And they took a
look at optimism;
00:21:15.49\00:21:18.21
they took a look at pessimism;
00:21:18.22\00:21:20.07
they took a look at stress...
00:21:20.10\00:21:21.26
They took a look at a
number of mental factors,
00:21:21.29\00:21:25.14
and the one factor that emerged
as being the MOST important
00:21:25.17\00:21:28.98
...as far as
depressed mood was concerned was
00:21:28.99\00:21:32.82
pessimism.
00:21:32.85\00:21:34.53
Actually optimism came out
as being neutral in this study.
00:21:34.56\00:21:38.60
In other words, it
didn't have any positive effect
00:21:38.63\00:21:40.85
or any negative effect.
00:21:40.86\00:21:41.90
You know, you can have a
problem with too much optimism.
00:21:41.93\00:21:44.71
You think so? Some
people have accused me of that!
00:21:44.74\00:21:47.29
Does it depress you
if you're too optimistic?
00:21:47.32\00:21:49.73
Well, when realism continues
to hit you in the face,
00:21:49.76\00:21:53.70
it can set you
up for depression.
00:21:53.73\00:21:56.51
Okay, I see
what you mean. Right.
00:21:56.54\00:21:58.23
And so, you really want
to think more realistically
00:21:58.24\00:22:01.59
but ESPECIALLY to
avoid the pessimism.
00:22:01.62\00:22:03.87
You know, a lot of
people continue to look at the
00:22:03.90\00:22:07.40
most potential
negative consequence,
00:22:07.43\00:22:10.58
and fearful of that, and
always thinking about that
00:22:10.61\00:22:14.40
they end up being quite
pessimistic individuals...
00:22:14.43\00:22:18.51
And you can, a lot of
times, notice these people
00:22:18.54\00:22:21.16
when they go out in nature.
00:22:21.19\00:22:22.37
We were at a
nature hike the other day,
00:22:22.40\00:22:26.35
where it was a cloudy
day, and the individuals...
00:22:26.38\00:22:30.49
it was near raining, but all
you could hear about were the
00:22:30.50\00:22:34.39
problems with the
clouds, and the rainy days
00:22:34.42\00:22:36.41
and how they didn't like that...
00:22:36.44\00:22:37.82
when there were
beautiful trees to see,
00:22:37.85\00:22:39.48
there was beautiful
grass, a beautiful lake there...
00:22:39.49\00:22:42.55
And in this world,
there is always going to be
00:22:42.56\00:22:46.22
negative things and positive
things that we can focus in on.
00:22:46.25\00:22:49.97
And particularly, dialoging and
discussing the negative things
00:22:50.00\00:22:53.49
...particularly when we don't
have any control over them,
00:22:53.52\00:22:55.91
gets those negative
thought processes going.
00:22:55.94\00:22:59.36
And, it cleans those negative
circuits out pretty well
00:22:59.39\00:23:02.99
and that is really a
set up for depression.
00:23:03.02\00:23:05.87
So now, but let's
talk practically doctor...
00:23:05.90\00:23:08.25
You're in your
office... someone comes in,
00:23:08.28\00:23:10.30
and you KNOW that they
are, you know, negative-Nate...
00:23:10.33\00:23:15.01
or whatever, not that
someone whose name is Nate
00:23:15.04\00:23:17.13
is that way at ALL...
BUT, here they're just VERY
00:23:17.14\00:23:20.49
negative and they're having
just a real problem with it.
00:23:20.52\00:23:23.53
What do you do to redirect him?
00:23:23.54\00:23:26.30
And, how can you
help someone do that?
00:23:26.33\00:23:28.67
It sounds almost
like a spiritual problem.
00:23:28.70\00:23:30.93
Well in a sense, it
is a spiritual problem.
00:23:30.96\00:23:34.10
And first of all, we
have to have them recognize
00:23:34.13\00:23:37.43
what's going on,
and then, secondly,
00:23:37.46\00:23:39.25
they actually have to
start exercises where they're
00:23:39.28\00:23:42.40
avoiding the negative thinking.
00:23:42.41\00:23:44.41
We actually, in people that
are having particular problems
00:23:44.42\00:23:47.51
with that, they have to
go a 2- week period of time
00:23:47.54\00:23:52.11
without saying anything negative
about anyone or anything.
00:23:52.12\00:23:56.87
So how do you do that?
00:23:56.90\00:23:58.21
You have like a... you
know with a heart patient,
00:23:58.22\00:24:00.22
you have a cardiac monitor...
00:24:00.25\00:24:01.47
What do you do, have
a microphone on them?
00:24:01.50\00:24:02.75
Well, it's a self-analysis
type type of thing,
00:24:02.78\00:24:06.23
but once they go through...
00:24:06.26\00:24:07.97
Of course, everyone blows
it the first couple of times...
00:24:08.00\00:24:11.41
and once they blow it, they
start their 2 weeks over again.
00:24:11.42\00:24:14.56
So it doesn't have to
start today necessarily.
00:24:14.59\00:24:17.44
We want them to start today,
00:24:17.47\00:24:18.56
but as soon as they
say something negative,
00:24:18.59\00:24:20.30
they start their
2-week period over again.
00:24:20.33\00:24:22.88
And by the time 2
months are over with,
00:24:22.91\00:24:25.98
most people actually have
gone that 2 weeks of not saying
00:24:25.99\00:24:29.52
anything negative
about anyone or anything.
00:24:29.55\00:24:31.90
Now we're not against
constructive criticism...
00:24:31.93\00:24:35.72
But, during that
2-week period of time,
00:24:35.75\00:24:38.89
even constructive
criticism is banned.
00:24:38.92\00:24:41.24
Oh, so you really tighten it up!
00:24:41.27\00:24:43.90
We tighten it up
because many people will try
00:24:43.93\00:24:46.83
to rationalize
their negative thinking,
00:24:46.86\00:24:48.94
and their negative
stating in regards to saying...
00:24:48.97\00:24:51.80
"Well, in trying to
find something constructive
00:24:51.81\00:24:53.85
later on, that it
might have helped with. "
00:24:53.88\00:24:56.26
And so, we ban even constructive
criticism for 2 weeks,
00:24:56.29\00:24:59.28
and you would be amazed
in the mind shift that occurs
00:24:59.31\00:25:02.11
in individuals after
they have gone through this.
00:25:02.14\00:25:04.42
So you actually prescribe
this as a medical doctor
00:25:04.45\00:25:07.05
in your practice with folks,
00:25:07.08\00:25:08.25
or is this something that
you've read about those...
00:25:08.28\00:25:11.29
No, and we've
prescribed it with patients.
00:25:11.32\00:25:14.59
In fact, I will
be honest with you...
00:25:14.62\00:25:17.71
Many patients who have gotten
off of their antidepressants
00:25:17.74\00:25:21.01
...I'll ask them afterwards,
in fact, I've had some patients
00:25:21.04\00:25:25.00
who have been on antidepressants
for years that never thought
00:25:25.03\00:25:27.83
they were going to be
able to live without them.
00:25:27.84\00:25:29.96
And after we put them on
the program that we outlined,
00:25:29.99\00:25:34.35
and they get off
their antidepressants,
00:25:34.36\00:25:37.16
and they're feeling
good, I'll ask them,
00:25:37.17\00:25:39.13
"What thing do you think was the
most important in this program?"
00:25:39.14\00:25:42.80
And, a good share of them will
00:25:42.83\00:25:44.47
point to what we're
talking about just now.
00:25:44.50\00:25:46.88
Avoiding the negativism,
00:25:46.91\00:25:49.05
avoiding the
pessimistic thoughts
00:25:49.09\00:25:50.94
as being the most important
thing that changed their
00:25:50.97\00:25:53.44
mindset around and
opened the doors as far as
00:25:53.47\00:25:56.92
allowing them to be
free from depression.
00:25:56.95\00:25:59.17
Wow... So, the last thing
I see mentioned here in this
00:25:59.20\00:26:04.11
chapter really
from your new book is...
00:26:04.14\00:26:06.94
"Daily Spiritual Exercises"
00:26:06.97\00:26:09.85
and what do you mean by that
exactly, and how is it related,
00:26:09.88\00:26:12.38
and what's the
science behind that...
00:26:12.41\00:26:13.62
in our last couple of minutes.
00:26:13.65\00:26:15.90
The frontal lobe is the seat of
00:26:15.93\00:26:17.67
spirituality,
morality and the will.
00:26:17.70\00:26:19.85
And the frontal lobe problems,
are at the seat of depression,
00:26:19.88\00:26:24.27
as well as bipolar disorder,
and a number of other disorders.
00:26:24.28\00:26:27.87
It stands to reason, if we
can enhance the circulation of
00:26:27.90\00:26:31.23
the frontal lobe, we
can actually prevent,
00:26:31.26\00:26:34.91
and even treat depression.
00:26:34.94\00:26:36.88
And so, since this is
where spirituality and morality
00:26:36.91\00:26:40.17
is centered, it stands
to reason by enhancing the
00:26:40.20\00:26:42.95
spiritual focus
and the moral focus,
00:26:42.98\00:26:45.55
and the
abstract reasoning focus,
00:26:45.58\00:26:47.77
we can enhance the
circulation of the frontal lobe.
00:26:47.80\00:26:50.39
And just because we need
physical exercises every day,
00:26:50.42\00:26:53.56
we also need
spiritual exercises every day,
00:26:53.59\00:26:57.00
in order to enhance
that frontal lobe area.
00:26:57.03\00:26:59.54
And so this is why
I recommend not just
00:26:59.57\00:27:01.94
the mere reading of a
text or the going through
00:27:01.97\00:27:06.01
of the motions... those
type of things don't help.
00:27:06.04\00:27:08.20
Doing the rosary, for instance,
even though they might be
00:27:08.23\00:27:10.54
spiritual exercises to some,
00:27:10.57\00:27:12.43
that's not the type of spiritual
exercise I'm talking about.
00:27:12.46\00:27:15.46
I'm talking about actually
contemplating on the great
00:27:15.49\00:27:18.69
themes of Scripture,
or the great moral themes
00:27:18.72\00:27:21.88
and spending some time
analyzing them, looking at them.
00:27:21.89\00:27:25.06
That really enhances
frontal lobe function,
00:27:25.07\00:27:27.92
and can actually be
a therapeutic measure
00:27:27.95\00:27:30.45
in preventing, as well
as treating depression.
00:27:30.48\00:27:34.08
As a minister, I have
to ask you one question...
00:27:34.11\00:27:36.70
Will going to church
help with depression or not?
00:27:36.73\00:27:40.39
Church attendance helps with
depression as long as you're
00:27:40.42\00:27:43.93
contemplating on
the spiritual themes.
00:27:43.96\00:27:47.05
So listen to the
sermon. That's right.
00:27:47.08\00:27:49.20
We've been talking
to Dr. Neil Nedley.
00:27:49.23\00:27:50.79
We've been
talking about depression,
00:27:50.82\00:27:52.14
and how to avoid it, or
prevent it, or reverse it.
00:27:52.17\00:27:55.05
Contact us for more information.
00:27:55.08\00:27:57.20
Thanks for watching today.
00:27:57.23\00:27:59.19