John J. Ratey Quotes



Best 18 Spark Quotes by John J. Ratey

Spark Quotes

“At every level, from the microcellular to the psychological, exercise not only wards off the ill effects of chronic stress; it can also reverse them.
Studies show that if researchers exercise rats that have been chronically stressed, that activity makes the hippocampus grow back to its preshriveled state.
The mechanisms by which exercise changes how we think and feel are so much more effective than donuts, medicines, and wine. When you say you feel less stressed out after you go for a swim, or even a fast walk, you are.”

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“Exercise is another tool at your disposal, and it’s handy because it’s something you can prescribe for yourself.”

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“Exercise is as effective as certain medications for treating anxiety and depression.”

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“Exercise is medicine.”

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“From an evolutionary perspective, exercise tricks the brain into trying to maintain itself for survival despite the hormonal cues that it is aging.”

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“Getting older is unavoidable, but falling apart is not.”

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“If everyone knew that exercise worked as well as Zoloft, I think we could put a real dent in the disease.”

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“It turns out that moving our muscles produces proteins that travel through the bloodstream and into the brain, where they play pivotal roles in the mechanisms of our highest thought processes.”

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“Just as anxiety can feed on itself, so can courage.”

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“Like every other aspect of our psychology, motivation is biological.”

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“One of the first symptoms of depression, even before your mood drops to new lows, is sleep disturbance. Either you can’t get up or you can’t get to sleep or both.”

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“One of the prominent features of exercise, which is sometimes not appreciated in studies, is an improvement in the rate of learning.”

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“Over time, regular exercise also increases the efficiency of the cardiovascular system, lowering blood pressure.”

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“Physical activity counts as novel experience, at least as far as the brain is concerned.”

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“The message I want to leave you with is that even as your body changes, exercise will keep your mind firm and taught.”

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“We sometimes lose sight of the fact that the mind, brain, and body all influence one another. In addition to feeling good when you exercise, you feel good about yourself.”

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“Migraines are described as 'one of the most common' pain syndromes, affecting as much as 12 percent of the population. That’s common? How about menstrual cramps, which plague up to 90 percent of younger women?

Can ginger help? Even just one-eighth of a teaspoon of ginger powder three times a day dropped pain from an eight to a six on a scale of one to ten, and down further to a three in the second month.

And these women hadn’t been taking ginger all month; they started the day before their periods began, suggesting that even if it doesn’t seem to help much the first month, women should try sticking with it.

What about the duration of pain? A quarter teaspoon of ginger powder three times a day was found to not only drop the severity of menstrual pain from about seven down to five but decrease the duration from a total of nineteen hours in pain down to about fifteen hours, significantly better than the placebo, which were capsules filled with powdered toast.

But women don’t take bread crumbs for their cramps. How does ginger compare to ibuprofen? Researchers pitted one-eighth of a teaspoon of powdered ginger head-to-head against 400 mg of ibuprofen, and the ginger worked just as effectively as this leading drug.

Unlike the drug, ginger can also reduce the amount of menstrual bleeding, from around a half cup per period down to a quarter cup. What’s more, ginger intake of one-eighth of a teaspoon twice daily started a week before your period can yield a significant drop in premenstrual mood, physical, and behavioral symptoms.

I like sprinkling powdered ginger on sweet potatoes or using it fresh to make lemon-ginger apple chews as an antinausea remedy. (Ever since I was a little kid, I’ve suffered from motion sickness.) There is an array of powerful antinausea.”


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“What makes aerobic exercise so powerful is that it’s our evolutionary method of generating that spark. It lights a fire on every level of your brain, from stoking up the neurons’ metabolic furnaces to forging the very structures that transmit information from one synapse to the next.”

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“You have the power to change your brain. All you have to do is lace up your running shoes.”

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