Maintaining brain health is essential. As we age, cognitive decline is a very real
possibility and can dramatically influence the quality of life in our golden years. In the last several years we have seen an explosion of the brain game buzz. People engage in Sudoku, crossword puzzles, and even video games in the hopes of keeping their brain sharp and their mind alert. Although any of those things can be highly entertaining, it is not the key to maintaining brain health. According to cognitive neuroscientist, Sandra Bond Chapman, PhD, the key lies in strengthening connections between different areas of the brain. While doing Sudoku and word jumbles on a regular basis might improve the specific cognitive ability to do those puzzles, it doesn’t cross over to the complex skills that really matter. Skills such as problem solving, planning, and clarity of thought. Engaging in complex mental activities such as innovative thinking (thinking outside the box) appreciating different perspectives, reflecting on abstract concepts are ways we can improve brain health. Challenging our mind in this way will increase blood flow to key regions of the brain, improve brain functioning and even decrease symptoms related to depression or stress. That is self care at its finest. Studies also warn against too much time spent on smart phones, tablets and/or video games as it can overload the brain. The same goes for multi-tasking – not all it’s hyped up to be after all. Instead, try strategy based mental training that challenges your mind to look at abstract concepts, themes and global meanings. Similar benefits can be obtained with socializing and engaging in regular physical activity. The brain is an amazing and complex organ. We owe it to ourselves to do all we can to keep it functioning optimally.
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If you love to read, it's easy to appreciate why immersing yourself in a good book often tops the list of favourite self care activities. Reading can be a healthy distraction, it can provide temporary relief from personal struggles and it can be entertaining.
But there is so much more to be gained. Regardless of genre, books have a way of reaching out to the reader: as an invitation to explore a foreign culture or world, to introduce new and innovative ideas, as encouragement to examine alternate perspectives or simply as an opportunity to step into the shoes of someone else. We often judge books by the relate-ability of its characters. Do they have weaknesses or strengths that resonate with us? What is it that makes us love or hate them? How much of the book, or its characters mirrors our own lives? Books of all sorts - fictional, non-fictional, memoir - have the ability to move us forward on our own paths of personal growth. And to me, that is one of the most valuable benefits to reading. Let me leave you with this thought: "The best moments in reading are when you come across something - a feeling, a way of looking at things - which you had thought special and particular to you. And now, here it is. Set down by someone else, a person you have never met, someone even who is long dead. And it is as if a hand has come out, and taken yours." - Allan Bennett British Playwright Okay, this mode of self-care may be a little off the beaten path of traditional, but if you like water, it might be worth a try.
What is it? Float therapy is immersing yourself in an enclosed tank that holds about ten inches of water and around 850 lbs. of dissolved Epsom Salts. The tank is sound-proof and pitch dark to provide an environment that is free of sensory distractions. The water is maintained at body temperature for the duration of your 90-minute session. The goal? To achieve profound relaxation. The abundance of Epsom salts creates a state of extreme positive buoyancy which relieves any forces of gravity on the musculoskeletal and nervous systems. Since all external stimulation is eliminated, your mind and body can fully relax. Some of the beneficial claims include an increase in dopamine and endorphins which boost mood; improved ability to enter the theta state of meditation; healing associated with the profound state of relaxation and zero gravity effect. Some websites on floating state a 90-minute session is equal to four hours of solid sleep. Worried you may fall asleep and drown? The buoyancy effect keeps you afloat. Think you'll wrinkle up like a prune? The magnesium in the Epsom salts prevents that. Worried about the quality/cleanliness of the water? Most Float Centres report stringent water sterilization with a minimum of four cycles through UV filters and bromine. Claustrophobic? You can get out any time you want. If you want to float your cares and worries away, this may be something to try. Float centres have been in existence for over 50 years, with new centres cropping up everywhere. As the motto for Float Calm (www.floatcalm.com) in Winnipeg suggests - disconnect to reconnect. My personal opinion? It was lovely - but than again, I take to water like a fish. Can't speak to an improvement in meditation which might just require additional visits. I can say that I am certain I did catch a few z's, and emerged feeling refreshed and ever so calm. Having an off day? Can't pull yourself out of funk?
Are you anxious, worried or can't seem to concentrate? According to Dr. Ian Robertson, author of The Stress Test: How Pressure Can Make You Stronger and Sharper (Bloomsbury), you can alter your mood and boost your confidence by simply squeezing your right hand into a fist. Begin by lightly squeezing your right hand for approximately 45 seconds. Then relax it for 15 seconds. Repeat this cycle as required. Dr. Robertson states this action boosts the activity in the left frontal area of the brain that is part of the reward-seeking network of the brain. Additional benefits that can be experienced with this quick and easy technique include perseverance in problem solving and improved memory when trying to remember things such as new skills, or names of people. Needless to say squeezing the left hand in this manner can increase negative emotions. So the next time you feel the blues coming on, you feel nervous and/or your mind is racing in a million directions, try this little gem of a self care idea. Much has been written about the benefits of art and self care. Regardless of whether you appreciate a work of art that someone else did, or you create one yourself, there is something special about the way creativity can reach deep into the soul and unfurl an array of subconscious thoughts, dreams and desires.
Creating art is a form of self-expression. It holds the potential for tapping into the core of who we are, what we believe, what we stand for. So often people shy away from picking up a paintbrush, a pastel or a marker, believing they are incapable of creating anything of worth. Too often we judge our efforts by the finished product. Which is why I love intuitive art. Intuitive art is all about the process of creating, and not the finished product. There are no rules, no techniques to master, no planning required. It is the act of showing up and being guided by the blank canvas and your own intuition. It is giving yourself permission to get lost in the swirling array of colours, choice of medium and/or a variety of textures. Dismiss the idea of perfectionism, set aside comparison, leave behind judgement and surrender to the still small voice inside that is relishing the ability to bring inner most thoughts and ideas to the surface. I encourage you to find time this week to splash some colour on some paper or canvas. You may be surprised at how nurturing it can be. Self care is all about nourishing ourselves inside and out. And what better way to do that than a hot cup of tea on a cold winter's day?
With specialty tea stores cropping up everywhere, there is no shortage of places to find exotic blends that are sure to appeal. My favourite is Spirit Oak Tea Company in Kenora, Ontario. (www.spiritoaktea.com) Specializing in hand blended, organic teas, I can always count on them to provide an array of tantalizing flavours, fascinating ingredients and an abundance of choices to suit any mood or ailment. Feeling dragged out and tired? Maybe a yerba mate or an energizing tea with guayusa will boost your energy. (Guayusa is a super leaf from a type of holly tree native to the rainforest. It is packed with caffeine and has twice the antioxidants of green tea.) Need something to calm frazzled nerves? How about a blend that has skullcap in it? Skullcap is a member of the mint family and has long been used in Chinese Medicine for its anti-inflammatory and sedative qualities. Concerned about your health? The popularity of chaga mushroom tea is rapidly increasing. Known for its immune boosting, anti-cancer, anti-inflammatory effects, natural health care practitioners often recommend this tea for its numerous healing properties. So put on the kettle, place your favourite blend in to brew, then sit back and enjoy a few moments of peace. Ever had one of those days where you feel like you are walking through a minefield, tip toeing around possible detonations? The stress has you on high alert, your fight or flight mechanism (the body's natural response to stress) has kicked in and you feel like your mind is racing in a million different directions.
How we react to those kinds of days is important when it comes to self care. Taking a moment to recognize what the stress is doing to you, how it is manifesting in your own body is a great starting point. Feel where you hold the stress - are your muscles tense, is your posture slumped, are your hands and feet freezing? Take a moment to feel the feelings. And then just breathe. I know - sounds way too simple. There was a time when I was a huge naysayer. But if you can get past the "this is never going to work on me" mindset, you will be pleasantly surprised. Doesn't need to be fancy. No need for inhale with one nostril closed, etc. (Although you may want to progress to other styles once you've been able to appreciate the effectiveness of the breath.) Feel the breath flooding through your body, infusing cells with nutrients and oxygen. Feel the muscles unwind. In doing so you will be able to slow your heart rate down, reduce anxiety and refocus your energy. It's quick, it's simple and it works. Practising this technique every day increases awareness on how truly effective the breath can be in keeping us calm and grounded. Hope your week is manageable! So you've had a bad day. You're feeling kind of down and want to take your mind off your looming deadline, your overly demanding boss, or your unreasonable co-worker. What do you do?
You head to the mall. That's right. You engage in a little retail therapy. After all, studies have shown shopping can improve your mood, alleviate depression and even boost your self-confidence. Granted, retail therapy needs to be done in moderation and preferably using the funds you set aside specifically for days like this one. There's a fine line between retail as therapy and retail as an unhealthy habit. It's a problem if you spend more than you can afford, feel guilty after making a purchase or buy things you don't want or need. An excellent way to keep retail therapy in check is to hunt for bargains. Is there anything quite like scoring a killer deal on the shoes you've been eyeing, or finding a gem of an item on the clearance rack? Serotonin - the feel good hormone - is probably coursing through your body just thinking about it. While it may not be for everyone, retail therapy may be just what you need as a little pick-me-upper. Happy bargain hunting! When I wrote the last blog on the importance of friendship to self care, I knew I would need to follow up with a Part 2. In the previous blog, I concentrated on the positive effects of friendships and on how social support is necessary in maintaining a sense of well being.
But let's face it. Not all friendships are entirely positive. Some can even be a source of discomfort and/or stress. While we would like to believe that all close ties remain a part of us forever, the reality is some friendships thrive, some grow and some simply fizzle out. And when they do, we struggle with how to get them back on track or whether we should simply cut the ties. Not all friendships are beneficial. Not all friendships are an equal balance of give and take. Instead of feeling rejuvenated after we have been with some friends, we might feel drained. Occasionally as a friendship develops, we discover qualities about the other person that we simply don't like. Or maybe there are a few hurtful incidents we can't move past. Recent studies have shown that negative social interactions can cause a heightened release of pro-inflammatory cytokine, a protein involved in the immune system. Chronic inflammatory processes are linked to cardiovascular disease, diabetes, and auto immune disorders. In plain English, some friendships may be bad for our health. Deciding what to do about friendships that have lost their lustre needs careful consideration. Is it a temporary blip that time can heal, or have differences in opinions caused significant road blocks? Taking stock of the types and quality of our friendships and ensuring we feel good about them, is an important aspect of self care. There is nothing like an important event in your life to shed light on the value of true friendships.
And with the launch of Side Effects this past week, I've spent a good deal of time reflecting on just that. Friendships are so much more than the connections we make. They sustain us through rough patches. They support us through good times and bad. They bring joy and laughter. Friendships usually begin with common interests, values and/or beliefs. They grow stronger when we share our deeper layers. And they thrive when there is a mutual agreement about what it means to be a true friend. The measure of a true friend is not what they say, but what they do. The show of support I have seen this past week has reminded me that I have some amazing people in my life. Clinical studies have proven many health benefits to having fulfilling friendships - increased longevity, decreased risk of cardiovascular disease, improved immune systems, improved recovery time during illness and increased resilience against stress. In other words, friends help keep us healthy. Social support is a key element in sustaining a sense of well being. Spending time with friends can be a form of self care. I hope your life is filled with valuable, loving friends. |