I just returned from another stimulating Annual Meeting of the American Society of Clinical Hypnosis (ASCH).  I wanted to share some very interesting points from one of the keynote speakers, Dr. Michael Roizen, of the Cleveland Clinic.  Dr. Roizen is a well-known advocate for physical and mental health and wellness, and a co-founder with Dr. Mehmet Oz of the "Real Age" website, which features a number of strategies for improving health.

One of the points I found most fascinating was his assertion that while you don't control your genes, you do control whether you turn them 'on' or 'off'.  Dr. Roizen presented research which suggested that it is the turning 'on' of certain genes that leads over time to chronic disease, such as cancer.  Dietary choices, such as choosing to eat foods such as sugars and saturated fats, can turn on these genes.  Once they are in the 'on' position (e.g. prompting the body's production of enzymes, hormones), there is a certain period that must elapse before they will turn 'off' again.  Thus, when you eat fatty ice cream, you cannot "undo" that behavior by going to the gym to the next day.  Essentially, you would have to eat healthy for a few days/weeks/months (depending on the food), in order to reset the gene back to the 'off' position.

As a result, we see the importance of nutrition and dietary choices on physical health and wellness.  In addition to food choices, Dr. Roizen outlined three other factors which contribute to 75% of chronic disease: tobacco use, physical inactivity, and stress. 

As a psychologist with an interest in stress management, I am particularly interested in the last two factors.  Dr. Roizen suggests that as little as 30 minutes a day of vigorous of walking a day is all that is necessary to satisfy the physical activity requirement.  Furthermore, research has suggested that exercise can play an important adaptive role in mood and well-being. 

Although physical activity can be helpful in mitigating stress responses, there are also mental activities that are useful in lowering stress.  This is an area of particular relevance to my work.   Dr. Roizen suggests a daily meditation routine (15 minutes in the morning and 15 minutes in the evening) to help reduce stress.  Meditation and self-hypnosis are quite similar, in that they both emphasize a quiet, focused attention/awareness on the body (often the breath), as well as reflective observation and non-judgmental self-awareness and acceptance.  I incorporate principles of hypnosis and mindfulness meditation into my work.  I will oftentimes supply my clients with recordings to assist them in transitioning to a practice of self-hypnosis or meditation.  I believe that living a healthy life involves a proactive, consistent routine that allows us to practice wellness daily.  So many of us have a lifetime of practice at over-reacting; we can't expect this to change overnight without putting in the effort!  The good news is that we can make simple choices to lead healthier lives.

For more information on Dr. Roizen's work and research, please visit his "Real Age" website; for more information on my clinical services, which include hypnosis and mindfulness, please visit my website.