Tag Archive for brain health

5 Simple Ways to Improve Your Aging Process

August 23, 2021 John Uncategorized No comments

Aging should be a graceful experience. And it can.

There are some steps in that direction that can help you. And GenuLines offers a list of those for your consideration. 

two aging people

 

5 Simple Ways to Improve Your Aging Process

Everyone grows older.  But that doesn’t mean you can’t age in a positive way.
 
Start by focusing on your physical, mental, and emotional health.
 

1. Grip Strength

The following comes from a study in Clinical Interventions in Aging. It found a connection between grip strength and health and happiness markers.
 
Improving your grip strength can also improve your:
 
· Upper Limb Function
 
· Overall Strength
 
· Fine Motor Skill
 
· Cognitive Ability
 
· Emotional State
 
Good grip strength allows you to age well and remain active and independent. To strengthen your grip strength, try this exercise:
 
· Squeeze a squish or tennis ball with your whole hand 5 to 10 times
 
· Repeat using only your thumb and index finger.
 
· Repeat using your thumb and each other finger.
 
2. Maintain a Healthy Weight
Being overweight or underweight has negative effects. There’s the risk of chronic diseases, health conditions, and potential falls and fractures.
 
Doctors determine weight based on your Body Mass Index (BMI). Your BMI is a calculation of your body fat based on your height and weight.
 
The Centers for Disease Control (CDC) says BMI determines your weight. The levels of weight status are:
 
BMI Weight Status
 
Below 18.5 – Underweight
 
18.5—24.9 – Normal
 
25.0—29.9 – Overweight
 
30.0 and Above – Obese
 
Researchers have determined that a BMI of 25 or more is a risk for chronic disease and poor health. To maintain a healthy weight, the CDC recommends that your diet contains:
 
· Fruits
 
· Vegetables
 
· Whole Grains
 
· Lean Protein Sources
 
· Low Fat
 
· Low Sodium
 
· Little Added Sugars
 
Lean protein sources include fish, poultry, eggs, legumes, and soy products. Low-fat foods should be low in saturated and trans fat and cholesterol.
 
Talk with your doctor about how many calories you need every day. Then plan your diet within that allowance.
 
3. Stay Active
Your activity level helps you maintain good muscle mass, strength, and bone density. A Journal of Physical Therapy Science study looked at adults age 52 and older.
 
It found they tend to have a decreased activity level, leading to poorer health outcomes. The CDC recommends older adults engage in:
 
· 150 Minutes a Week of Moderate Intensity Aerobic Activity
 
· 2 Days of Strength Training a Week
 
· Activity as Tolerated
 
If you have health problems, talk with your doctor about what activities are safe for you. Be as active as possible and increase your activity level as you grow stronger.
 
Staying active helps you age well by improving your:
 
· Posture
 
· Stamina
 
· Strength
 
· Independence
 
4. Exercise Your Brain
According to a study in Scientific Reports, cognitive training improves brain function. The more you use your brain, the better your health and quality of life.
 
The journals Nature and PLoS Medical looked at good cognitive function. Their study found it may reduce the risk for dementia.
 
Try exercising your brain with these activities:
 
· Jigsaw Puzzles
 
· Sudoku
 
· Learn a New Language
 
· Art Classes or Crafts
 
· Nature Walks
 
5. Socialize
As you age, the opportunities for social contact may decrease. This is from the National Academies of Sciences, Engineering, and Medicine.
 
Their report found that one in four adults age 65 and older are socially isolated. It showed that social isolation increases the risk for:
 
· Heart Disease
 
· Stroke
 
· Depression
 
· Anxiety
 
· Suicide
 
· Dementia
 
· Premature Death
 
You can improve your aging process by staying socially connected and active. You may find social connections through:
 
· Joining a Book Club or Other Hobby Group
 
· Volunteering
 
· Writing Letters to Family and Friends
 
· Email or Social Media
 
Improving your aging process helps you be more independent. It increases your cognitive ability, and builds social connections, too.
 
There are many simple ways to improve your aging process and quality of life.
 
JohnK 8-23-2021
 
stick figure hears about stressOverheard:  “Embrace aging”
            ~Mitch Albom- Tuesdays With Morrie
 
 
 
 
disclaimer for aging
 

You CAN Reverse Brain Fog

May 10, 2021 John Uncategorized No comments
Brain fog leaves you feeling out of it. And you would really love to “snap out of it.”
 
Well, you can do something about it, and GenuLines has some points to jog your brain in that direction. 

man with brain fog

 

You CAN Reverse Brain Fog

We’ve all experienced mental fog. You feel like your brain is made of cloud puffs instead of brain matter. Its symptoms include:
 
• Difficulty concentrating
 
• Diminished memory
 
• Finding it hard to focus
 
• Poor communication skills
 
• Low motivation
 
• You’re easily distracted
 
Brain fog is a result of any type of imbalance in the control center of the brain. This control center is ,known as the hypothalamus.
 
This imbalance can be a result of inflammation. Or free radicals.
 
Or any type of stress brought on by several factors, such as:
 
• Multi-tasking
 
• Exhaustion
 
• Anxiety
 
• PTSD
 
• Imbalanced hormones
 
• Infections
 
• Not getting enough sun exposure
 
• Substance abuse
 
Mental fog is a natural result of our busy, nonstop lifestyles,. But it shouldn’t happen over and over.
 
If it does these simple changes can stop it from happening and repeating..
 

• Eat right

 
It’s amazing how much power our food has over us. Processed foods, foods high in saturated fats and gluten all have a negative effect on your brain.
 
In fact a study linked gluten sensitivity to low concentration and poor focus.
 
Also, not getting enough water into your system can lead to brain freeze.
 

• Take your vitamins

 
If your diet lacks antioxidants you can start looking for vitamins, such as D and B complex. Or minerals, such as calcium, zinc and magnesium.
 
Then look for supplements that work along with your diet. These will provide you with more of the nourishment you’re lacking.
 

• Get better sleep

 
We all sleep, but it’s the quality of our sleep that can either make us or break us. High quality sleep improves brain function on a whole.
 
While it’s ideal to get the full 8 hours each night, some people need only 6 for optimal effectiveness. Find what works best for you.
 
Then regulate your sleep. Set up a relaxing bedtime routine and a comfortable sleeping area.
 

• Work out

 
When you exercise, you send fresh, oxygenated blood to your entire body, mainly your brain. This boosts its cognitive functions and diminishes brain fog.
 
Studies have shown exercise can improve learning and study skills. Plus it can optimize concentration and memory skills.
 

• Find a hobby

 
Even in the busiest of weeks there are ways to work fun, relaxing activities into your schedule. The first step is to carve out some “me” time and stop thinking it’s selfish, as many of us do.
 
The second step is to find something you enjoy doing just to chill out. It could be meditating by yourself in a quiet room.
 
Or a class or club where you to meet new people. The final step is to decompress and enjoy.
 
Brain fog is completely reversible. You need to do the work and find out what works for you.
 
Each one of us is unique, so it may be a bit challenging at first to find that perfect fit. But you’ll be glad you put in the effort once you regain clarity and be able to perform at your best.
 
JohnK 5-10-2021
 
stick figure hears about brain fogOverheard: “Purple haze is in my brain/ Lately things don’t seem the same”
                        ~Jimi Hendrix
 
 
 
 
disclaimer for brain fog
 
 
 

Know Your Normal vs. Abnormal Memory Changes

March 1, 2021 John Uncategorized No comments

Your memory can fade as the years pass. And it’s important to know when that loss becomes something serious. 

It’s an important subject and today GenuLines is showing you when there’s cause for concern.  

(listen to this post by clicking here)

Know Your Normal vs. Abnormal Memory Changes 

Memory stickAs you age you may notice some memory loss. Your kids remember things while you struggle at times.
 
These changes can occur as your focus bends in so many different directions. 
 
 
 
 
 
 
 
For example, working parents get overwhelmed remembering all the appointments for the family. A calendar works well here.
 
This is an example of a normal memory problem.  
 
There are also biological reasons for forgetfulness. Changes in the brain can bring mild memory impairments. 
 
The ability to process information and to react to it slows, as does the ability to multi-task.  But a little more effort to learn and remember new things as you age is still possible.  
 
But not all cognitive and biological changes are the same. For example, abnormal cognitive changes can occur due to conditions such as Alzheimer’s.
 
Here are seven ways to identify normal forgetfulness from abnormal forgetfulness:
 
1. The passage of time  
The passing of time is often to blame for decreased memory in normal aging.  If you don’t think about particular memories often you may forget them. 
 
It’s the same with details surrounding the event.  This is normal. 
 
The more you recall the easier you’ll retain them. So if you don’t use those memories, you lose them.  
 
But abnormal forgetfulness is when you cannot recall recent events. Things like what you ate for breakfast or who visited you that day.   
 
2. Stressful events
If you try to recall events from a stressful time in your life it’s likely due to normal memory lapses.  During times of stress, your brain has a harder time storing information.  
 
3. Repetition  
Telling your daughter the same story in two weeks is more likely due to normal forgetfulness. But telling her the same story during a visit lasting thirty minutes is not normal.  
 
4. Date
Normal forgetfulness includes not remembering the exact date. Someone with abnormal memory will not even know what year it is.
 
5. Self-care abilities  
A good range of memory for your age range can include remembering to wash and dress yourself. To eat. To go to the grocery store.
 
And to take your medications, though you may need to use a pillbox as a reminder.
 
Not remembering how to do these tasks or even that they need done is abnormal.
 
6. Familiarity
You can get lost in unfamiliar locations, such as when you’re visiting a new area of your city.  What’s not normal is to get lost and not remember familiar things.
 
These include your own neighborhood or your family members.
 
7. Frustration levels
Normal forgetfulness isn’t likely to make you angry when reminded about something. Abnormal reactions to this include denial, anger, and defensiveness.
 
Other bad reactions can come when you test someone’s memory for dates, places, and more.  They may even accuse you of stealing something that they lost and cannot locate.  
 
JohnK 3-1-2021
 
Stick figure hears about memoryOverheard: “Memory is the treasury and guardian of all things”
                              ~Cicero
 
 
 
 
 
memory disclaimer

Foods That Help Your Brain Focus Better

December 14, 2020 John Uncategorized No comments
Your brain isn’t something you usually consider when you think about holiday meals. So GenuLines gives you some things to think about before you dig in with family and friends.
 
 

Foods That Help Your Brain Focus Better

Unnecessary distractions can slow down your day. Regardless of what you do for a living or the hobbies and pastimes you enjoy.
 
Improving your ability to concentrate on the task at hand could give you a big advantage.
 
people see brain
 
A healthy diet is a solid way to improve most aspects of life in general. There are lots of healthy dietary choices that can improve cognitive functions.
 
Here we’ll look at a few of the many dietary options that help you focus on whatever it is that is important to you.
 
 
Salmon
To improve focus you need good brain function.

This is why foods that contain high amounts of Omega-3 fatty acids, such as salmon, are a great option.

Omega-3 actually improves the amount of oxygen available to the brain. And it increases new information retention.
 
Foods Rich In Vitamin D
Research tends to find that a LACK of vitamin D leads to greater levels of cognitive impairment. This is especially true in older folks.
 
Exactly how this happens is uncertain. But a recent study in the journal, Trends in Neuroscience, gives us clues.
 
A sort of netting surrounds healthy neurons in the brain. These nets work like supportive structures.
 
They help maintain the connections between various neurons. This allows them to continue to relay information via synaptic pathways.
 
The researchers felt that low vitamin D could make these nets more vulnerable. The result could be degradation by certain enzymes.
 
And this could result in various cognitive deficiencies such as focus and concentration.
 
Ginkgo Biloba
Ginkgo Biloba is an ancient herb used for medicinal purposes for thousands of years. Users say this dietary supplement helps focus and information retention.
 
And there’s been a resurgence in its popularity.
 
The thinking is that Ginko boosts blood and oxygen flow. This logic is often applied to other areas of the body, such as skeletal muscles.
 
Green Tea
Caffeine is a very popular go-to when it comes to focusing and being able to concentrate. But a roller coaster ride comes with ingesting large amounts of caffeine.
 
The result is a mental crash at the end of the ride. Green tea does in fact contain caffeine.
 
But it possesses another chemical that’s great at mitigating this crash.
 
Most forms of green tea contain L-theanine. This allows a slower release of caffeine into the bloodstream.
 
The result is a sustained sense of focus and concentration. And without the unwanted comedown.
 
Works Cited
 
9 brain foods that will improve your focus and concentration. (2018, April 27). Retrieved from https://alifeofproductivity.com/9-brain-foods-that-will-boost-your-ability-to-focus/
 
Rodriguez, B. D. (n.d.). ADHD Diet: Foods to Help You Focus – ADHD Center – Everyday Health. Retrieved from https://www.everydayhealth.com/add-adhd-pictures/what-to-eat-in-an-adhd-diet.aspx
 
Vitamin D and brain health: New mechanism may explain link. (n.d.). Retrieved from https://www.medicalnewstoday.com/articles/324541
 
JohnK 12-14-2020
Stick figure hears about the brain
Overheard: “The brain is like a muscle. When it is in use we feel very good. Understanding is joyous.”
                                              ~Carl Sagan
 
 
 
 
 
 
 
disclaimer for brain health

Resilience For You and Good Brain Health, Too!

October 31, 2018 John Uncategorized No comments

If you didn’t get a chance to hear the most recent Chi For Yourself interview on resilience you’ll want to take a listen.

 

woman of resilienceLinda Graham was our guest, and she talked about her book Resilience: Powerful Practices for Bouncing Back from Disappointment, Difficulty, and Even Disaster 

 

 

Talking points included:

  • Encouraging parents to help their kids be more resilient
  • Resilience as tested in the workplace
  • Affirmations and meditation toward resilience
  • The “Negativity Bias”
  • The breaking point

 

Listen to the show by clicking on this Chi For Yourself logo:

 

show on resilience

 

____________________

 

Chi For Yourself brings you lots of information on meditation. Here’s a rather long article on how meditation can help brain health.

If you want to read it in its entirety you can click on the link and be taken to the Chi For Yourself “Meditation” page

 

ARTICLE:

 

Can Meditation Help Keep Your Brain Young?
 
As we age, our brains lose weight and volume. These changes may start to occur as early as our mid to late 20’s.
 
Research has shown people who meditate lose less brain mass over time than those who do not. One finding was especially interesting.
 
 
People who meditated showed less of a decrease in their white brain matter.
 
White brain matter acts as a connector and insulator for gray brain matter. It carries nerve impulses between the functional parts of the brain. Continue reading the article

 

JohnK 10-31-2018

chiforyourself.com home page

 

 

 

 

 

5 Ways to Slow Down the Aging of Your Brain

August 8, 2018 John Uncategorized No comments

You’ve heard a lot about how brain function declines as you age. But science is finding that aging doesn’t have to dull your ability to think for yourself.

In fact, studies are showing that you can get smarter in your later years!

Chi For Yourself is big on the mind/body connection. And the following article offers some gentle reminders to help you keep that connection intact.

 

Subscribe to GenuLines- get CHI FOR YOURSELF guest information and more!

 

ARTICLE:

 

Man explains brainYour brain is central to your thoughts and memories. Same goes for your behavior, judgment, reasoning, mood, and so much more.

So it’s critical that you do all that you can to slow down its aging process.

 

 

Here’s a look at some ways to help you do that.:

 

1. Don’t smoke –

There are so many reasons not to smoke. Another one to add to the list is the negative effects it has on your brain.

Smoking increases the development of atherosclerosis. That’s a big word for plaque buildup in your blood vessels, including those in your brain.

This plaque buildup then reduces the amount of oxygen getting to your brain cells.

2. Exercise your brain –

As an adult, you’ve learned how to create routines and methods of remembering things. But, you can get stuck in a rut of using your mind in the same way that requires little effort.

Your brain is made of many different neural pathways. and when you don’t change things a bit, your brain isn’t given the opportunity to exercise itself.

Your brain is amazing in that it can create new neural pathways, and adapt as you stimulate it. Stimulation of the adult brain builds and strengthens these pathways.

Ways to do this include learning new things.

For example, you want to build a website but you don’t know how. As you learn to do this you challenge your brain.

If you’re into music you can learn a new song. If music doesn’t do it for you think about learning a new language.

Most anything that will stretch your mind is a great way to exercise it. You can even take a different route home from work.

This will force you to use your mind as you plan which street to take next.

3. Eat a healthy diet –

Limit saturated fats and trans fats in your diet. Also be sure to cut down and limit your consumption of sugar.

Consuming quality calories can help keep your weight in check.

Studies show that cutting calories can slow your brain’s aging over the years.

Be sure to eat a variety of fruits and vegetables of all colors.

They’re full of antioxidants that fight free radical damage. Free radicals are responsible for cell aging.

Vitamins like B6 and B12, along with folic acid, are real standouts. They go a long way toward stalling age-related brain disease.

4. Exercise your body –

When you exercise, you increase blood flow throughout your body and your brain.

Try exercises that test coordination and concentration. Things like martial arts, aerobics or dance classes.

5. Visit your doctor and optometrist –

High blood pressure can affect brain health. It’s a condition that can lead to mini strokes and cognitive decline.

Both your doctor and optometrist can detect the potential for problems early on.

JohnK 8-8-2018
chiforyourself.com home

 

 

man talking brainOverheard: I consider that a man’s brain originally is like a little empty attic, and you have to stock it with such furniture as you choose.
                     ~Arthur Conan Doyle