在上一節，我們討論了思想和情緒如何構建我們的大腦—充滿茂盛樹木的森林（具有健康樹突的腦細胞）或長滿仙人掌的沙漠（具有有毒樹突的腦細胞）。這些是如何影響我們的免疫系統呢？這些與食物敏感有什麼關係？
要解答這些問題，我們需先了解什麼是壓力反應。
In our other section, we talked about how thoughts and emotions construct our brain to become either a forest full of flourishing trees (brain cells with healthy dendrites) or a desert with cactus (brain cells with toxic dendrites). So how does all these in our brain affect our immune system? And how can our thought-life be related to food sensitivities? To understand the correlation, let’s first learn about the stress reaction.
要解答這些問題，我們需先了解什麼是壓力反應。
In our other section, we talked about how thoughts and emotions construct our brain to become either a forest full of flourishing trees (brain cells with healthy dendrites) or a desert with cactus (brain cells with toxic dendrites). So how does all these in our brain affect our immune system? And how can our thought-life be related to food sensitivities? To understand the correlation, let’s first learn about the stress reaction.
壓力反應
Stress Reaction
當我們面臨急性壓力時，我們的身體會進入戰鬥或逃跑模式 (flight-or-fight)並觸發壓力反應。 我們的下丘腦被激活，釋放促腎上腺皮質激素釋放激素 (corticotrophin-releasing hormone, CRH)，向垂體前葉發出信號，釋放促腎上腺皮質激素 (adrenocorticotrophin, ACTH)。 然後指示腎上腺釋放皮質醇 (cortisol) 和其他糖皮質激素，還有腎上腺素 (adrenaline)。 這些荷爾蒙變化會增加血管張力和警覺性，調動能量 (準備奔跑) 並啟動免疫系統 (準備受傷)。
When we face acute stress (minutes to hours), our body enters the mode of ‘fight-or-flight’ and triggers the stress reaction. Our hypothalamus is activated to release corticotrophin-releasing hormone (CRH), which in turn signals to the anterior pituitary to release adrenocorticotrophin (ACTH). This then signals to the cortical layer of the adrenal gland to release cortisol and other glucocorticoids. Epinephrine, also known as adrenaline, is also synthesized. These hormonal changes increase vascular tone and alertness, mobilise energy (prepare you to run) and prime the immune system (prepare you for injury).
When we face acute stress (minutes to hours), our body enters the mode of ‘fight-or-flight’ and triggers the stress reaction. Our hypothalamus is activated to release corticotrophin-releasing hormone (CRH), which in turn signals to the anterior pituitary to release adrenocorticotrophin (ACTH). This then signals to the cortical layer of the adrenal gland to release cortisol and other glucocorticoids. Epinephrine, also known as adrenaline, is also synthesized. These hormonal changes increase vascular tone and alertness, mobilise energy (prepare you to run) and prime the immune system (prepare you for injury).
當壓力消失時，體內在循環的高水平糖皮質激素會反饋到下丘腦和垂體，阻止 CRH 和 ACTH 的進一步釋放，從而抑製糖皮質激素繼續釋放。我們的身體便恢復正常。[1][2][3][4][5]
When the threat is removed (the stress is gone), the elevated circulating glucocorticoids feed back to the hypothalamus and pituitary to block further release of CRH and ACTH respectively, which inhibits glucocorticoid release. Our body goes back to normal. [1][2][3][4][5]
When the threat is removed (the stress is gone), the elevated circulating glucocorticoids feed back to the hypothalamus and pituitary to block further release of CRH and ACTH respectively, which inhibits glucocorticoid release. Our body goes back to normal. [1][2][3][4][5]
壓力的三個階段
The 3 Stages of Stress
但是，當壓力延長，情況就會完全不同。許多人沒有意識到他們的負面想法、信念和感受也會增加他們的壓力水平! 人們因工作、金錢問題、關係破裂、國家或世界發生的事情而承受長期的壓力。我們的思緒真的是十分重要呢！[8][9][10][11]
出生於維也納的科學家漢斯·塞利 (Hans Selye) 於 1946 年提出「一般適應綜合症」來描述我們在承受壓力時面臨的三個階段: (i) 警報反應期，(ii) 抵抗階段，以及 (iii) 耗竭期。 [6][7]
However, the story will be different if the stress is prolonged.Many people don't realize that their negative thoughts, beliefs and feelings can also raise their stress levels. People are under chronic stress (months to years) from work, money troubles, relationship breakdowns, happenings in the country or the world. Having a healthy thought-life is very important! [8][9][10][11]
Hans Selye, a Vienna-born scientist, proposed in 1946 on “General Adaption Syndrome” to describe the three stages we face when being exposed to stress: (i) Alarm Reaction, (ii) The Resistance Stage, and (iii) The Exhaustion Stage. [6][7]
出生於維也納的科學家漢斯·塞利 (Hans Selye) 於 1946 年提出「一般適應綜合症」來描述我們在承受壓力時面臨的三個階段: (i) 警報反應期，(ii) 抵抗階段，以及 (iii) 耗竭期。 [6][7]
However, the story will be different if the stress is prolonged.Many people don't realize that their negative thoughts, beliefs and feelings can also raise their stress levels. People are under chronic stress (months to years) from work, money troubles, relationship breakdowns, happenings in the country or the world. Having a healthy thought-life is very important! [8][9][10][11]
Hans Selye, a Vienna-born scientist, proposed in 1946 on “General Adaption Syndrome” to describe the three stages we face when being exposed to stress: (i) Alarm Reaction, (ii) The Resistance Stage, and (iii) The Exhaustion Stage. [6][7]
(i) 警報反應期
Alarm reaction
Alarm reaction
第一階段就是我們剛剛討論的戰鬥或逃跑壓力反應。
The first phase is what we just discussed, the fight-or-flight stress reaction.
The first phase is what we just discussed, the fight-or-flight stress reaction.
(ii) 抵抗階段
The Resistance Stage
The Resistance Stage
可悲的是，第二階段是現代都市人多處於的階段。
還記得在 上一節 中我們的思想如何塑造大腦嗎？當我們由警惕變為焦慮，恐懼，擔憂，生氣，苦楚等，或一直在思考負面的想法、回想糟糕的經歷、不愉快的感覺時，我們的大腦會構建出像仙人掌一樣的帶有樹突的細胞。每當我們回憶起這樣的記憶時，我們就會加強它的強度並激活下丘腦繼續釋放 CRH，向垂體前葉發出信號釋放更多的促腎上腺皮質激素 (ACTH)。
糖皮質激素分泌長期升高，令腎上腺素合成增強，負回饋受阻，導致皮質醇和腎上腺素等激素永久性過量地產生。 [12][13][41]
當這些激素過量地產生，這便是恐懼由思想變為物理形式呈現 [39]。
還記得在 上一節 中我們的思想如何塑造大腦嗎？當我們由警惕變為焦慮，恐懼，擔憂，生氣，苦楚等，或一直在思考負面的想法、回想糟糕的經歷、不愉快的感覺時，我們的大腦會構建出像仙人掌一樣的帶有樹突的細胞。每當我們回憶起這樣的記憶時，我們就會加強它的強度並激活下丘腦繼續釋放 CRH，向垂體前葉發出信號釋放更多的促腎上腺皮質激素 (ACTH)。
糖皮質激素分泌長期升高，令腎上腺素合成增強，負回饋受阻，導致皮質醇和腎上腺素等激素永久性過量地產生。 [12][13][41]
當這些激素過量地產生，這便是恐懼由思想變為物理形式呈現 [39]。
The second phase is where many people in modern days are at, sadly.
Remember in previous section that our mind shapes our brain? When we shifted from alert to toxic emotions, or constantly thinking about negative thoughts, bad experiences, our brain build cells with dendrites that look like cactus. Whenever we recall such memory, we reinforce its strength and activates the hypothalamus to keep on releasing CRH, which in turn signals to the anterior pituitary to release more adrenocorticotrophin (ACTH). Glucocorticoid secretion is chronically elevated and epinephrine synthesis is enhanced. The negative feedback mechanism is inhibited and results in a permanent overproduction of cortisol and adrenaline. [12][13][41] The excess stress hormones is how fear and anxiety form from our thoughts into our physical body. [39]
Remember in previous section that our mind shapes our brain? When we shifted from alert to toxic emotions, or constantly thinking about negative thoughts, bad experiences, our brain build cells with dendrites that look like cactus. Whenever we recall such memory, we reinforce its strength and activates the hypothalamus to keep on releasing CRH, which in turn signals to the anterior pituitary to release more adrenocorticotrophin (ACTH). Glucocorticoid secretion is chronically elevated and epinephrine synthesis is enhanced. The negative feedback mechanism is inhibited and results in a permanent overproduction of cortisol and adrenaline. [12][13][41] The excess stress hormones is how fear and anxiety form from our thoughts into our physical body. [39]
在這個階段，身體會開始出現些毛病，如持續疼痛，記憶力減退等。你也會加密了看醫生的次數。每朝早上也不再充滿活力和喜悅的起床。近年有稱「慢性疲勞綜合症」（Chronic Fatigue Syndrome）的現代都市病有上升趨勢，患者病徵包括時常感疲累，疲累不會因放假或休息充足而消減，反而會令人失去出外的動力，嚴重的甚至會惡化成為抑鬱症 。[40]
At this stage, the body will begin to have some problems, such as persistent pain, memory loss, etc. You will also visit the doctor more frequently, no longer be able to wake up full of energy and joy every morning. In recent years, "Chronic Fatigue Syndrome" has been on the rise among urban people. The symptoms of patients having this syndrome include feeling tired all the time and the fatigue will not be reduced by taking a holiday or taking enough rest - only make people losing the motivation to go out. Some even worsen into depression in serious cases. [40]
At this stage, the body will begin to have some problems, such as persistent pain, memory loss, etc. You will also visit the doctor more frequently, no longer be able to wake up full of energy and joy every morning. In recent years, "Chronic Fatigue Syndrome" has been on the rise among urban people. The symptoms of patients having this syndrome include feeling tired all the time and the fatigue will not be reduced by taking a holiday or taking enough rest - only make people losing the motivation to go out. Some even worsen into depression in serious cases. [40]
(iii) 耗竭期
The exhaustion stage
The exhaustion stage
當我們停留在第二階段—抵抗階段—時間長了，我們的身體就會進入第三階段—耗竭期。我們的身體器官開始因疲勞而崩潰—衰竭。這是當壓力變得致命的時候。慢性壓力會增加心髒病發作和中風的風險—這兩個是過去 15 年來導致全球死亡人數最多的原因 (不包括死於新冠病毒的患者)。 [17][18][19]
When we stay in phase two, the resistance stage, for long, our body will move to the third phase, the exhaustion stage. Our body organ starts to break down from fatigue. This is when stress become deadly. Chronic stress is found to increase the risk of a heart attack and stroke – the two causes that contribute to the most deaths around the world in the past 15 years (apart from COVID). [17][18][19]
When we stay in phase two, the resistance stage, for long, our body will move to the third phase, the exhaustion stage. Our body organ starts to break down from fatigue. This is when stress become deadly. Chronic stress is found to increase the risk of a heart attack and stroke – the two causes that contribute to the most deaths around the world in the past 15 years (apart from COVID). [17][18][19]
慢性壓力偷走健康
How chronic stress steal our health
消極負面的想法和情緒不再只是留在腦海中的問題。這些壓力源已被證明與免疫系統、細胞和體液功能有負面的影響。高達 75% 前往醫生就診的都與壓力有關。 [20][21][22] 慢性壓力會影響自主神經系統和神經內分泌功能。 [14][15][16]
Negative thoughts and emotions no longer only matter that stays in the mind. These stressors have proved to be linked to the negative influence of immune system, cellular and humoral functions. It is estimated that up to 75% of all visits to physician’s offices are stress-related. [20][21][22] Chronic stress affects the autonomic nervous system and neuroendocrine function. [14][15][16]
Negative thoughts and emotions no longer only matter that stays in the mind. These stressors have proved to be linked to the negative influence of immune system, cellular and humoral functions. It is estimated that up to 75% of all visits to physician’s offices are stress-related. [20][21][22] Chronic stress affects the autonomic nervous system and neuroendocrine function. [14][15][16]
消極的想法和情緒會減少淋巴細胞增殖和自然殺傷細胞活動，壓力會降低白血球對病毒感染和癌細胞的反應。
人的焦慮程度越高，接觸有害物質後產生的抗體就越少。免疫系統抵抗能力降低。這就是為什麼我們在慢性壓力下更容易受到感染生病。
而接種疫苗對有壓力的人也不太有效，傷口也更不容易癒合。 [23][24][25][26]
Negative thoughts and emotions are associated with decreases in lymphocyte proliferation and natural killer cell activity – stress diminishes white blood cell response to viral infected cells and to cancer cells.
The higher the level of anxiety that the person is experiencing, the less antibody is produced after exposure to the potentially harmful substance. The immune system’s ability to fight off antigens is reduced. That is why we are more susceptible to infections under chronic stress.
Vaccination is also less effective in those who are stressed and wounds heal less readily in those who are stressed. [23][24][25][26]
人的焦慮程度越高，接觸有害物質後產生的抗體就越少。免疫系統抵抗能力降低。這就是為什麼我們在慢性壓力下更容易受到感染生病。
而接種疫苗對有壓力的人也不太有效，傷口也更不容易癒合。 [23][24][25][26]
Negative thoughts and emotions are associated with decreases in lymphocyte proliferation and natural killer cell activity – stress diminishes white blood cell response to viral infected cells and to cancer cells.
The higher the level of anxiety that the person is experiencing, the less antibody is produced after exposure to the potentially harmful substance. The immune system’s ability to fight off antigens is reduced. That is why we are more susceptible to infections under chronic stress.
Vaccination is also less effective in those who are stressed and wounds heal less readily in those who are stressed. [23][24][25][26]
雖然自然殺傷細胞活性和記憶細胞毒性 T 淋巴細胞在慢性壓力下受到抑制，但壓力荷爾蒙水平升高會改變骨髓中的化學環境，並增加其他白血球（中性粒細胞和單核細胞）的活性。
中性粒細胞和單核細胞是吞噬和破壞感染因子。由於沒有傷口需要癒合，也沒有感染要處理，當這些白血球過度出現時便可能會積聚斑塊，限制血流，減少循環和導致高血壓。積聚的斑塊還會流到身體其他部位，可能會阻塞大腦中的血管，導致中風，以及心臟中的血管，導致心髒病發作。 [27][28][29][30][31]
在壓力下，腎上腺素和去甲腎上腺素還會釋放游離脂肪酸，導致血液中的膽固醇水平升高，令膽固醇顆粒聚集在一起，導致血液和動脈壁中凝塊和阻塞動脈。 [32]
壓力會增加患心血管疾病、糖尿病和肥胖症的風險。
Although natural killer cell activity and memory cytotoxic T lymphocytes are suppressed under chronic stress, elevated levels of stress hormones change the chemical environment of the bone marrow and increase the activity of other white blood cells – neutrophils and monocytes.
Neutrophils and monocytes are to phagocytose and destroy infectious agents.
Since there is no wound to heal and no infection, when inflammatory leukocytes are overproduced, there may be an accumulation of plaque which restricts blood flow, thus resulting in decreased circulation and hypertension. The plaque that has built up travels also to other parts of the body which may block blood vessels in the brain, causing a stroke, as well as those in the heart, resulting in a heart attack. [27][28][29][30][31]
Stress also produces an increase in blood cholesterol levels, through the action of adrenaline and noradrenaline on the release of free fatty acids. This produces a clumping together of cholesterol particles, leading to clots in the blood and in the artery walls and occlusion of the arteries. [32]
Stress boosts a person’s risk for cardiovascular diseases, diabetes, and obesity, just to name a few.
中性粒細胞和單核細胞是吞噬和破壞感染因子。由於沒有傷口需要癒合，也沒有感染要處理，當這些白血球過度出現時便可能會積聚斑塊，限制血流，減少循環和導致高血壓。積聚的斑塊還會流到身體其他部位，可能會阻塞大腦中的血管，導致中風，以及心臟中的血管，導致心髒病發作。 [27][28][29][30][31]
在壓力下，腎上腺素和去甲腎上腺素還會釋放游離脂肪酸，導致血液中的膽固醇水平升高，令膽固醇顆粒聚集在一起，導致血液和動脈壁中凝塊和阻塞動脈。 [32]
壓力會增加患心血管疾病、糖尿病和肥胖症的風險。
Although natural killer cell activity and memory cytotoxic T lymphocytes are suppressed under chronic stress, elevated levels of stress hormones change the chemical environment of the bone marrow and increase the activity of other white blood cells – neutrophils and monocytes.
Neutrophils and monocytes are to phagocytose and destroy infectious agents.
Since there is no wound to heal and no infection, when inflammatory leukocytes are overproduced, there may be an accumulation of plaque which restricts blood flow, thus resulting in decreased circulation and hypertension. The plaque that has built up travels also to other parts of the body which may block blood vessels in the brain, causing a stroke, as well as those in the heart, resulting in a heart attack. [27][28][29][30][31]
Stress also produces an increase in blood cholesterol levels, through the action of adrenaline and noradrenaline on the release of free fatty acids. This produces a clumping together of cholesterol particles, leading to clots in the blood and in the artery walls and occlusion of the arteries. [32]
Stress boosts a person’s risk for cardiovascular diseases, diabetes, and obesity, just to name a few.
消極的想法和情緒會觸發我們的身體產生過量的皮質醇（如上文所述）。
高水平的皮質醇可顯著降低分泌性免疫球蛋白 A (sIgA)。這是一種免疫抗體，遍布在我們的黏膜屏障，包括眼睛、嘴巴、鼻竇、喉嚨、胃腸道、呼吸系統、陰道和泌尿生殖道。當腸道內壁被破壞，便會使腸道通透性增加，導致「腸漏綜合症」。 [33]
壓力也會觸發激活肥大細胞。當肥大細胞被激活，它們會釋放稱為組胺的介質，導致炎症—就是與過敏一樣的反應—並幫助身體癒合。 [34]
當身體處於慢性壓力下，肥大細胞可會被持續地被激活並釋放組胺。所釋放的組胺遍布全身。當它走了去消化系統，產生炎症反應，也會導致腸漏綜合症。
腸道滲漏有什麼問題？原來可讓那些沒有被分解和消化的蛋白質可以進入血液，並引發免疫反應！身體將這種食物蛋白質視為「外來入侵者」並開始攻擊它。炎症反應的症狀可以是關節疼痛、頭痛、濕疹、腦霧，以及焦慮和易怒等。
當免疫反應被觸發時，同時也會產生一個記憶細胞。因此，下次再次食用相同的食物時，身體會產生免疫球蛋白 G (IgG) 免疫反應，調用白血球進行「救援」，便成「食物敏感」。 [35][36][37]
高水平的皮質醇可顯著降低分泌性免疫球蛋白 A (sIgA)。這是一種免疫抗體，遍布在我們的黏膜屏障，包括眼睛、嘴巴、鼻竇、喉嚨、胃腸道、呼吸系統、陰道和泌尿生殖道。當腸道內壁被破壞，便會使腸道通透性增加，導致「腸漏綜合症」。 [33]
壓力也會觸發激活肥大細胞。當肥大細胞被激活，它們會釋放稱為組胺的介質，導致炎症—就是與過敏一樣的反應—並幫助身體癒合。 [34]
當身體處於慢性壓力下，肥大細胞可會被持續地被激活並釋放組胺。所釋放的組胺遍布全身。當它走了去消化系統，產生炎症反應，也會導致腸漏綜合症。
腸道滲漏有什麼問題？原來可讓那些沒有被分解和消化的蛋白質可以進入血液，並引發免疫反應！身體將這種食物蛋白質視為「外來入侵者」並開始攻擊它。炎症反應的症狀可以是關節疼痛、頭痛、濕疹、腦霧，以及焦慮和易怒等。
當免疫反應被觸發時，同時也會產生一個記憶細胞。因此，下次再次食用相同的食物時，身體會產生免疫球蛋白 G (IgG) 免疫反應，調用白血球進行「救援」，便成「食物敏感」。 [35][36][37]
Negative thoughts and emotions trigger our body to have overproduction of cortisol. (as explained above)
Elevated cortisol can significantly reduce Secretory Immunoglobulin A (sIgA), an immune antibody found all throughout our mucosal barriers, including the eyes, mouth, sinuses, throat, GI tract, respiratory system, vaginal tract, and urogenital tract. Our body’s first line of defence, including the intestinal lining, is disrupted and the intestinal permeability increase, resulting in ‘leaky gut syndrome’. [33]
Stress is also a trigger for mast cells activation. Once mast cells are activated, they release mediators, called histamine, that results in inflammation – the same response that occur during an allergic reaction – and helps the body heal. [34]
When the body is under chronic stress, mast cells might keep being activated and histamine is released. When the released histamine run all over the body, including the digestive system, it creates an inflammatory reaction and result in ‘leaky gut’ also.
A leaky gut allows larger food proteins – those that are not broken down and digested properly – to enter the bloodstream and trigger an immune reaction. The body view this food protein as ‘foreign invader’ and start attacking it. The inflammatory response can manifest as various symptoms such as joint pain, headache, eczema, brain fog, and mood disturbances such as anxiety and irritability.
When the immune reaction is triggered, a memory cell is also created. So next time when the person consumes the same food again, the body creates an Immunoglobulin G (IgG) immune reaction calling white blood cells to the ‘rescue’, resulting in having ‘food sensitivity’. [35][36][37]
Elevated cortisol can significantly reduce Secretory Immunoglobulin A (sIgA), an immune antibody found all throughout our mucosal barriers, including the eyes, mouth, sinuses, throat, GI tract, respiratory system, vaginal tract, and urogenital tract. Our body’s first line of defence, including the intestinal lining, is disrupted and the intestinal permeability increase, resulting in ‘leaky gut syndrome’. [33]
Stress is also a trigger for mast cells activation. Once mast cells are activated, they release mediators, called histamine, that results in inflammation – the same response that occur during an allergic reaction – and helps the body heal. [34]
When the body is under chronic stress, mast cells might keep being activated and histamine is released. When the released histamine run all over the body, including the digestive system, it creates an inflammatory reaction and result in ‘leaky gut’ also.
A leaky gut allows larger food proteins – those that are not broken down and digested properly – to enter the bloodstream and trigger an immune reaction. The body view this food protein as ‘foreign invader’ and start attacking it. The inflammatory response can manifest as various symptoms such as joint pain, headache, eczema, brain fog, and mood disturbances such as anxiety and irritability.
When the immune reaction is triggered, a memory cell is also created. So next time when the person consumes the same food again, the body creates an Immunoglobulin G (IgG) immune reaction calling white blood cells to the ‘rescue’, resulting in having ‘food sensitivity’. [35][36][37]
有負面情緒和想法的人也傾向於有其他不良生活習慣來尋求「快樂的刺激」，例如少睡、少運動、飲食較差、多吸煙、比沒有壓力的人更頻繁地使用酒精和其他藥物。這些行為也會影響免疫系統和健康。[38]
People having negative emotions and thoughts also tend to have other bad life habits to look for a ‘happy boost’, such as sleep less, exercise less, have poorer diets, smoke more, and use alcohol and other drugs more often than non-stressed people. These behaviours also affect the immune system. [38]
People having negative emotions and thoughts also tend to have other bad life habits to look for a ‘happy boost’, such as sleep less, exercise less, have poorer diets, smoke more, and use alcohol and other drugs more often than non-stressed people. These behaviours also affect the immune system. [38]
與健康的心靈相比，健康的飲食算不了什麼
Healthy Diet is nothing compared to Healthy mind
正如我們在本節中所了解到的，慢性壓力會對我們的身體產生長期的嚴重影響。每天出現在我們腦海中的每一個想法和情感都是生死攸關的選擇。我們可以通過掌控我們的思想生活而決定我們的大腦結構。
與健康的思維相比，只憑健康的飲食根本算不上什麼。即使我們調整了飲食但沒有處理好我們的思想，身體的問題也會捲土重來。
讓我們從今天開始訓練健康的思維，日常中嚐思反覆思量：
一切真實、莊重、有信譽、令人信服、純潔的、可愛的事物；
最好的，而不是最壞的；
美麗的，而不是醜陋的；
讚美的東西，不是詛咒的東西！
As we learn in this section, chronic stress has long-term serious impact to our body. Every thought and emotion that come into our mind daily is a matter of choice of life and death. We are the one that decide the structure of our brain – our memory cells – by taking charge of our thought-life. Having a healthy diet is nothing compared to a healthy mind. Even if we adjusted our diet but not dealt with our mind, the physical problems are going to come back.
Let’s begin today by pondering on things that are true, noble, reputable, authentic, compelling, gracious—the best, not the worst; the beautiful, not the ugly; things to praise, not things to curse!
與健康的思維相比，只憑健康的飲食根本算不上什麼。即使我們調整了飲食但沒有處理好我們的思想，身體的問題也會捲土重來。
讓我們從今天開始訓練健康的思維，日常中嚐思反覆思量：
一切真實、莊重、有信譽、令人信服、純潔的、可愛的事物；
最好的，而不是最壞的；
美麗的，而不是醜陋的；
讚美的東西，不是詛咒的東西！
As we learn in this section, chronic stress has long-term serious impact to our body. Every thought and emotion that come into our mind daily is a matter of choice of life and death. We are the one that decide the structure of our brain – our memory cells – by taking charge of our thought-life. Having a healthy diet is nothing compared to a healthy mind. Even if we adjusted our diet but not dealt with our mind, the physical problems are going to come back.
Let’s begin today by pondering on things that are true, noble, reputable, authentic, compelling, gracious—the best, not the worst; the beautiful, not the ugly; things to praise, not things to curse!