All About Happiness At Once. Metanavigator - Quality Of Life, Self-development

The main goals and ideas of my collection of materials can be summarized as follows:

1. Show all sides, aspects that influence the subjective perception of happiness and unhappiness.

2. Prove that the basis of happiness is minimizing unhappiness, minimizing the likelihood of its occurrence and the force of impact. Minimizing unhappiness is the foundation for achieving happiness. In the book "Hypotheses of Happiness" psychologist Jonathan Hyde argues that the human brain is by nature more focused on unhappiness than on happiness: “In the process of evolution, the strongest instinct for survival was the ability to make a decision in time: fight-or-flight - that is,“fight or scoot".

www.psyh.ru/pogonya-za-schastem/

3. Collect ideas, articles, videos that, in my opinion, highlight these aspects most effectively.

4. Be as objective as possible. Where possible, I have included references to medical research and psychological experiments. I tried not to mention literary, astral, esoteric, obviously anti-scientific methods.

This list is open and will be constantly updated, I publish many of these links in the public "About happiness all at once"

7 approaches to minimizing unhappiness, achieving happiness:

• psychological;
• psychiatric;
• medical (outside the psychiatric approach, with the exception of drugs prescribed by a psychiatrist);
• sleep;
• food, diet;
• exercise and physical therapy;
• meditation.

Let's consider all the approaches presented in more detail.

1. Psychological

medium.com/open-longevity/defining-the- happiness-- satisfaction- life- 7c299078109d

1.1. Phenomenological, gestalt therapy, cognitive behavioral therapy and other types of psychotherapy.

1.2. Logotherapy, existential therapy, search, meaning formation, personal philosophy (V. Frankl, A. Langle, I. Yalom, K. Jaspers).

www.youtube.com/watch?v=dXYXYjtnscw

Links:

• https://www.psyh.ru/schaste-na-odnoj-noge/
• https://www.b17.ru/blog/86368/
• https://cyberleninka.ru/article/v/chto-nado-dlya-schastya-kulturnye-regionalnye-i-individualnye-razlichiya-i-invarianty-istochnikov-schastya
• http://www.psychologies.ru/standpoint/chto-takoe-schaste/
• http://www.psychologies.ru/standpoint/dmitriy-leontev-za-svoe-schaste-ya-otvechayu-sam/
• https://hbr-russia.ru/karera/lichnye-kachestva-i-navyki/a17766
• https://www.youtube.com/embed/d7gmuDTlE-U
• https://www.youtube.com/embed/Pnb1hervxOg

1.3. Body-oriented types of psychotherapy: thanatotherapy, dance-movement therapy, body practices related to visualization, with the presentation of certain images by a person.

1.4. Synthetic psychotechnologies: altering memories, directive / non-directive suggestion, neuroplasticity of the brain under conditions of deprivation, laughing therapy etc.

Rejuvenation (dark room)

• https://mindware.ru/blog/?p=8863
• https://mindware.ru/blog/?p=8701
• https://mindware.ru/blog/?p=8433
• https://mindware.ru/blog/?p=10319

Social status and belonging to a group strongly influence life expectancy, which opens up new possibilities for increasing life expectancy.

mindware.ru/blog/?p=12459

Coldness and loneliness reduce life expectancy.

mindware.ru/blog/?p=724

"Correct" thoughts about the future support life, increase prospects. A positive outlook on the future prolongs life and improves its quality.

mindware.ru/blog/?p=8824

Simulations

Neuroplasticity of the brain, motor behavior, simulations, ways of "positive deception" of the brain.

• https://mindware.ru/blog/?p=12449

2. Psychiatric

Antidepressants, antipsychotics, and other medications prescribed by a psychiatrist.

3. Medical

Outside of the psychiatric approach - with the exception of drugs prescribed by a psychiatrist.

3.1 . Optimize the following parameters:

3.1.1. Whey zinc. "The recommended level of zinc in blood tests is 1.14–1.5 mcg / ml (or 17.442–22.95 µmol / l), if µg / ml x 15.3 = µmol / l."

3.1.2. Vitamins B12. “The current norm for total vitamin B12 in blood tests, 187–883 pg / ml, does not sufficiently reflect the risks of depression and future dementia. The optimal level of total vitamin B12 to reduce the risk of depression, better cognitive functions, reduce the risk of dementia and eliminate vitamin B12 deficiency in brain cells is 500-814 pg / ml."

3.1.3. Inteleukin-6 and CRH. "Recommended IL-6 value <1.07 pg / ml"

3.1.4. Lithium in serum. “The optimal level of lithium in the blood for prolonging life is 0.25–0.50 mmol / L (1736–3480 μg / L). Where mmol / L x 6944 = μg / L. If the lithium in the blood is below this range, then it is advisable to increase the lithium in the blood after consulting a doctor."

3.1.5. Cortisol. "Reference intervals for morning cortisol of the salivary glands in depressed patients (0-29 nmol / L) and in the control group (1-23 nmol / L)".

3.1.6. Hemoglobin. Eliminate iron deficiency anemia. “Depending on the depth of iron deficiency, there are 3 degrees of severity of IDA: mild - hemoglobin values are in the range of 110–90 g / l; medium - the Hb content ranges from 90 to 70 g / l; severe - the hemoglobin level falls below 70 g / l."

3.1.7. Sulforaphane. "Sulforaphane activates factor Nrf2, which induces the expression of proteins (the restoration of proteins in the cells of the body) - defenders against carcinogens and oxidants (free radicals)."

3.1.8. Magnesium. "The consumption of magnesium 300 mg per day for women and 400 mg per day for men is recommended by WHO to prevent many diseases, reduce the risk of death from CVD and cancer." "It is best to ensure that blood levels of magnesium do not exactly exceed 1.03 mmol / L and preferably do not drop below 0.95 mmol / L, but definitely not lower than 0.73 mmol / L."

3.2. Get tested. Undergo research on the most likely causes of diseases that may correlate with depression, strictly as directed by your doctor. For example, hypothyroidism, MRI of the brain, and others.

“Depression shortens life, and not just from suicide. Depression increases the risk of both cancers and cardiovascular diseases."

Information on hypothyroidism:

“One of the markers of chronic stress is cortisol in saliva. Cortisol can also rise as a result of chronic inflammation. Inflammation mimics stress. Inflammation increases corticotropin-releasing factor / hormone (CRF / CRH) as well as arginine-vasopressin (AVP). CRF and AVP increase the synthesis of adrenocorticotropic hormone (ACTH or ACTH), which induces the release of cortisol from the adrenal cortex, which activates the central nervous system - stress. If stress continues for a long time, then distress occurs - depression, insomnia, etc."

• https://nestarenie.ru/kortizol-v-slyune.html
• https://nestarenie.ru/depressiya-kak-ranniy-marker.html

3.3. Optimize the functioning of the immune and endocrine systems. “All physiological processes in the body work in a coordinated manner. And, thus, if changes occur in one of the components of this equilibrium, then this must inevitably be reflected in the other. As it turned out, the nervous and immune systems, interacting with each other, are a mechanism that maintains homeostasis in the human body, the violation of which leads to disease. " There is a direct dialogue with the help of neurohormones and peptides between the nervous and immune systems. If you have problems, it's a good idea to visit an immunologist and endocrinologist.

biomolecula.ru/articles/vzaimodeistvie-nervnoi-i-immunnoi-sistem-predposylki-novoi-terapii

3.4. Optimize the digestive tract. After antibiotics, when the microflora of the stomach is destroyed, people often feel depressed. This is due to the fact that the microflora stops producing the necessary neurotransmitters, peptides that affect mood. There is a way out - to use prebiotics and probiotics.

• "Sauerkraut contributes to the creation of a healthy intestinal microflora."
• "Formula of healthy intestinal microflora."

4. Sleep

• https://nestarenie.ru/son-ne-menee-7-8-chasov-v-sutki.html
• https://nestarenie.ru/tsirkadnyi-ritm.html

4.1 Eliminate sleep deficit. Sleep can be used as a marker of aging. If a young man spends up to 21% at the stage of 3-4 sleep, then already at 59 years old - only 8%, and at 60 - only 2%.

4.2. Follow circadian rhythms.

4.2.1. Eliminate bright lights before bed.

4.2.2. Eliminate TV and gadgets, as they interrupt melatonin synthesis, at least put them on night shift. Use glasses that only transmit red light.

4.2.3. Use bright lights in the morning. Especially in the winter. Supplement with bright blue light irradiation.

4.3. Monitor your sleep phases. Fitness bracelet "Garmin 4" and others will help.

4.4. Eliminate apnea. Take a sleep test.

4.5. Adhere to sleep hygiene recommendations.

4.6. Apply melatonin 10-12 hours before bedtime, valerian tea.

5. Nutrition, diet

The diet should be anti-inflammatory, Longo FMD. Inflammation, a recent study suggests, contributes to depression. You can make your own diet. About 800 kcal for 80 kg of weight, a third of slow carbohydrates, a third of proteins, a third of calories from fat.

“Fasting Mimic Diet (FMD) is the safest and most effective way to lower IGF-1 to optimal (as with fasting) without fasting. And this will extend the life of people."

nestarenie.ru/fmd.html

“Reducing calories by 25-30% or fasting in randomized controlled trials in young and old people reduce mortality. One of the main mechanisms of hunger for achieving longevity and protecting against cancer is IGF-1 optimization.”

nestarenie.ru/pravilnoe-lechebnoe-golodanie-prodlevaet-zhizn.html

"The lower the insulin and the higher the sensitivity to it, the lower IGF-1, the longer life expectancy and slower aging, the lower the risk of cardiovascular and oncological diseases."

5.1. Minimizing fast carbohydrates as they lead to inflammation, and inflammation correlates with depression.

nestarenie.ru/ol-diet.html

5.2. Minimizing the consumption of glycated fats, whole fried, smoked.

5.3. One - three cups of coffee a day in the morning.

nestarenie.ru/kofe-antidepressant.html

5.4. Elimination of alcohol, especially before bed. Alcohol has a negative effect on the depth of sleep.

6. Exercise

• https://nestarenie.ru/fizicheskie-uprazhneniya.html
• https://www.psyh.ru/schaste-ostalos-v-savanne/

6.1. 10 thousand steps a day are about the same endorphin levels as taking one dose of antidepressants. Movement, walking was evolutionarily encouraged. For a long time, people were hunter-gatherers and walked an average of 30 km every day in search of food, so more offspring were left by those who walked a lot. And the one who liked it walked more. Aerobic exercise 150 minutes per week.

"Physical activity to prolong life."

"The joint optimization of IGF-1 and aerobic exercise (as opposed to mono) can significantly prolong life, even if you start after 40-50 years."

“Technological progress makes us move less. However, 10-12.5 thousand steps daily treat obesity and improve the quality of sleep, reduce anxiety, depression, anger, fatigue and improve mood, prevent diabetes and cardiovascular diseases, and are beneficial for the health of women during menopause."

6.2. Moderate strength training, especially for men, affects testosterone levels.

6.3. Irradiation with red light wavelength, infrared sauna.

6.4. Hypoxytherapy.

7. Meditation

Meditation by tracking, concentrating on the breath, focusing on your physical sensations for 20 minutes a day (do not meditate on emptiness, on holy spirit, on abstraction). Meditation provides biofeedback.

• "Daily meditation prolongs life by protecting against stress-induced inflammation and age-related diseases."
• Meditation for the Treatment of Major Depressive Disorder.

"Dinner with Solovieva". Vladislav Bozhedai about happiness, part 1

"Dinner with Solovieva". Vladislav Bozhedai about happiness, part 2