“Keep Your Mind Young and Sharp”

 

GIVE YOUR LIFE A SOUNDTRACK: Your brain gets a mental workout when you stream your favorite playlist. Not only can listening to music help you feel more alert, but it also can boost your memory and mood. One reason is that there’s a math to music and how one note relates to the other. Your brain has to work to make sense of this structure. This is especially true for music you’re hearing for the first time.

MAKE TIME TO MAKE FRIENDS: Getting to know new people boosts your brain’s “executive function” as much as doing a crossword puzzle. This set of mental skills includes your short-term memory, power to tune out distractions, and ability to stay focused. How does a friendly 10-minute chat help? Listening to someone else’s point of view and trying to put yourself in their shoes pushes your brain to think in new ways.

LAUGH IT OFF: Stress can make your brain release a hormone called cortisol, which makes it hard to think clearly. Over time, high levels of stress can cause trouble with your learning and memory. A fun way to protect your brain is to have a good laugh. It can lower cortisol levels and help keep your brain healthy.

GET OUTSIDE: Nature has a calming effect and can ease stress -- even if you’re just looking out a window. When you spend time outdoors, you give your brain a rest from the constant flow of data and stimulus it gets throughout the day. This lets it reboot its ability to focus, so you may feel more creative and better able to solve problems.

DITCH YOUR ROUTINE: There’s nothing wrong with eating the same breakfast every day or driving the same route to work. Humans are creatures of habit. But it’s good for your brain to try to mix things up. Even once a week can help. A change in routine boosts your brain’s ability to learn new info and hold onto it. Try out a new recipe or explore a different part of your city.

BECOME A STUDENT AGAIN: When you learn a new skill or subject, your brain makes new pathways between its many cells. You might try your hand at creative writing or a new hobby that interests you, like quilting or playing the guitar. If it seems hard at first, don’t give up. The tougher it is for you to get the hang of it, the better for your brain.

FOCUS ON ONE THING AT A TIME: Just because you can text, watch TV, and check your social media feed at the same time doesn’t mean it’s good for you. When your brain is hit with several streams of info at once, it has to sift through it all. This makes it harder for you to focus, manage your memory, and switch from one thing to another. Go easy on your brain and give one thing your full attention at a time.

MEDITATE: Whether you say a mantra or just focus on breathing, meditation can help with high blood pressure or high cholesterol. (Both can raise your chances of Alzheimer’s.) Studies show it also can boost your focus, memory, and ability to choose words, and it can make it easier to switch from one thought to another. The reasons for this aren’t clear, but one theory is that meditation gives your brain a break from concrete words and thoughts.

BREAK A SWEAT: Working out is as good for your brain as it is for your body. Exercise keeps your reasoning and thinking skills sharp because it ramps up the blood flow to your brain, along with certain chemicals that help protect it. Try to get moving every other day for at least 30 minutes.

GIVE IT A REST: If you don’t get enough sleep, even a simple task can take more mental effort than it would otherwise. You’ll also find it much harder to focus, and you may notice gaps in your short-term memory. To stay fresh, aim for 7 to 9 hours of sleep each night.

WATCH WHAT YOU EAT: The more calories you take in, the higher your chances of memory loss may be. The reason isn’t clear-cut, but a greater BMI (body mass index) at middle age is linked to poor brain health later in life. Small changes, like switching from whole milk to skim, will help you cut down on calories. Your doctor or a dietitian can help you with a plan that’s right for you.

FEED YOUR BRAIN: Certain foods work hard to protect your brain. These include fruits, veggies, legumes, fish, and “good” fats like the ones in canola and olive oils. A daily cup of tea or coffee also can help your brain wake up. But watch the processed foods--which can wreak havoc on your blood sugar.

STOP SMOKING: Many chemicals in cigarettes are toxic to your brain, so you might not be surprised to learn that smoking’s linked to mental decline and dementia. And the same goes for secondhand smoke. Talk to others in your family about quitting, too. You’ll all stay healthier if your house and car are smoke-free.

TAKE CARE OF YOUR HEART: If your heart’s in poor health, you’re more likely to have learning and memory problems. Being overweight and not getting enough exercise can make your blood vessels narrow. This limits the amount of blood that flows to your brain, and your arteries may start to harden. High blood pressure is the biggest sign that your brain’s health is at risk. If yours is high, talk with your doctor about how to control it.

GET HELP FOR YOUR MENTAL HEALTH: If you’re depressed, you may be more likely to have a mental decline. In addition to feelings of helplessness and losing interest in things you love, depression also can put you in a “brain fog.” Thinking, staying focused, and making decisions can be much harder. If you have some of these signs, talk to your doctor about what you can do to treat them.

REVIEWED BY: Carol DerSarkissian, MD, WebMD on October 13, 2019

ARTWORK CREDIT: www.cartoonday.com

SOURCES:

Harvard Health Publications: “Mental strain helps maintain a healthy brain,” “Back to school: Learning a new skill can slow cognitive aging,” “Overeating may reduce brain function.”

Stanford University: “Media multitaskers pay mental price, Stanford study shows.”

Frontiers in Behavioral Neuroscience: “Effect of Meditation on Cognitive Functions in Context of Aging and Neurodegenerative Disease.”

UC Berkeley Greater Good Science Center: “How Nature Can Make You Kinder, Happier and More Creative.”

University of Michigan: “Friends with Cognitive Benefits: Mental Function Improves After Socializing.”

International Psychogeriatric Association: “Recent Advances -- Smoking and Cognitive Functioning: The Dilemma.”

Johns Hopkins Medicine: “Keep Your Brain Young with Music.”

Mayo Clinic: “Alzheimer’s disease: Can exercise prevent memory loss?” “How risky is secondhand smoke?” “Overeating May Double the Risk of Memory Loss.”

Alzheimer’s Association: “10 Ways to Love Your Brain.”

American Sleep Association: “Sleep Deprivation -- Symptoms, Causes, Dangers and Treatment.”

National Sleep Foundation: “How Much Sleep Do We Really Need?”

American Psychiatric Association: “7 Tips to Help with Cognitive

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“20 Things You Can Learn From Your Pets!”

 

FORGET MULTITASKING: When dogs have a job to do, they give it their undivided attention. It turns out people should probably do the same. Stanford researchers found that attention and memory suffer in those who juggle work, email, and web-surfing, compared to those who focus on one task at a time. Other studies suggest employees actually lose time when multitasking.

 

TAKE NAPS: You won't catch your pet going from dawn to dusk without any shut-eye.  There's good evidence humans can benefit from catnaps, too. A study involving about 24,000 people indicates regular nappers are 37% less likely to die from heart disease than people who nap only occasionally. Short naps can also enhance alertness and job performance.

WALK EVERY DAY: Whether you've got four legs or two, walking is one of the safest, easiest ways to burn calories and boost heart health. Taking regular walks can also help you:

• Fight depression.
• Lose weight.
• Lower your risk for type 2 diabetes.
• Lower the risk of breast and colon cancer.
• Keep your bones strong.
• Keep your mind sharp.

 

CULTIVATE FRIENDSHIPS: People are social animals, and friendships have measurable health benefits.  Researchers in Australia followed 1,500 older people for 10 years. Those with the most friends were 22% less likely to die than those with the fewest friends.  

 

LIVE IN THE MOMENT: Living in the moment may be one of the most important lessons we can learn from our pets. In a study called "A Wandering Mind Is an Unhappy Mind," Harvard psychologists conclude that people are happiest when doing activities that keep the mind focused, such as sex or exercise. Planning, reminiscing, or thinking about anything other than the current activity can undermine happiness.

 

DON’T HOLD A GRUDGE: Part of living in the moment is letting bygones be bygones. Let go of old grudges, and you'll literally breathe easier. Chronic anger has been linked to a decline in lung function, while forgiveness contributes to lower blood pressure and reduced anxiety. People who forgive also tend to have higher self-esteem.

 

WAG: OK, so maybe you don't have a tail. But you can smile or put a spring in your step when you're feeling grateful. Researchers have found a strong connection between gratitude and general well-being. In one study, people who kept gratitude journals had better attitudes, exercised more, and had fewer physical complaints.

 

MAINTAIN CURIOSITY: According to a popular saying, curiosity may be hazardous to a cat's health. But not so for humans. Researchers have found that people who are more curious tend to have a greater sense of meaning in life. Other studies have linked curiosity to psychological well-being and the expansion of knowledge and skills.

 

BE SILLY: Indulging in a little silliness may have serious health benefits. Cardiologists at the University of Maryland Medical Center found a stronger sense of humor in people with healthy hearts than in those who had suffered a heart attack. They conclude that "laughter is the best medicine" – especially when it comes to protecting your heart.

 

GET A BACK RUB: The power of touch is nothing to sniff at. The Touch Research Institute at the University of Miami Miller School of Medicine has found massage therapy can ease pain, give the immune system a boost, and help manage chronic conditions like asthma and diabetes. The touch of a loved one may be even more powerful. In one study, married women experienced less anxiety over the threat of an electric shock when they held their husbands' hands.

 

DRINK WATER WHEN YOU’RE THIRSTY: Dogs don't lap up sports drinks when they've been playing hard – and most people don't need to either. During a typical workout, drinking water is the best way to stay hydrated. Water gives your muscles and tissues critical fluid without adding to your calorie count. Be sure to drink more than usual on hot days or when you're sweating a lot.

 

EAT FISH: Most cats would trade kibble for a can of tuna any day. Luckily, you can choose to make fish a regular part of your diet. Salmon, tuna, trout, and other fatty fish are high in omega-3 fatty acids, which may reduce the risk of heart disease, high blood pressure, and arthritis. In addition, Rush University researchers found that people who eat fish at least once a week are 60% less likely to develop Alzheimer's disease.

 

IF YOU LOVE SOMEONE, SHOW IT: Dogs don't play hard to get – when they love you, they show you. It's a good approach for people seeking to strengthen their relationships. A study published in the journal Personal Relationships suggests small, thoughtful gestures can have a big impact on how connected and satisfied couples feel.

 

PLAY: Goofing off is not just for kids and kittens. In his book, Play, Stuart Brown, MD, writes that playing is a basic human need along with sleeping and eating. Play enhances intelligence, creativity, problem-solving, and social skills. So take a cue from your pet and devote yourself to an activity that has no purpose other than sheer fun.

 

ENJOY THE GREAT OUTDOORS: A hike in the woods may be a dog's idea of bliss, but it has plenty of benefits for the human mind and body as well. Spending time outdoors can enhance fitness, increase vitamin D levels, and reduce stress. In children, playing in natural settings has also been linked to better distance vision, fewer ADHD symptoms, and better performance in school.

 

MAKE TIME TO GROOM: Aside from the obvious health benefits of bathing and brushing your teeth, grooming can have a number of positive effects on your life. Good personal hygiene is vital to self-esteem. A tidy appearance can also help you get and maintain a job.

 

BE AWARE OF BODY LANGUAGE: Dogs are excellent at reading each other's intent from body language. Humans, not so much. While most of us do reveal our emotions through posture, speech patterns, and eye contact, other people generally aren't very good at reading those cues. People get better at decoding body language as they get older.

 

STRETCH OFTEN: Stretching will keep you limber, but the benefits don't stop there. In a 10-week study, volunteers who did no exercise other than stretching experienced surprising physical changes. Besides improving flexibility, they increased their muscle strength, power, and endurance. Although the study was a small one, the results suggest stretching may be a good alternative for people who have a condition that rules out traditional strength-training.

 

SEEK OUT SHADE: When you're at the park, and your pooch is ready for a break, she'll probably find a nice shady spot to relax. Dermatologists recommend you follow suit, especially between the hours of 10 a.m. and 4 p.m. That’s when you would soak up the most UV rays, particularly during late spring and early summer. While you're sheltered in the shade, it's a good idea to use a broad-spectrum sunscreen on exposed skin.

 

STICK TO A SCHEDULE: Pets like the consistency of a routine – they can’t tell a Saturday from a Monday. The same goes for the human body clock. People sleep better if they go to bed and get up at the same time every day, even on weekends. Sticking to a consistent schedule for bathing, dressing, and eating can also improve the quality of sleep.

Reviewed by Louise Chang, MD on August 29, 2011

REFERENCES:

Stanford University.
NPR.
Journal of Experimental Psychology: Human Perception and Performance.
Archives of Internal Medicine.
National Sleep Foundation.
AARP.
Journal of Epidemiology and Community Health.
Journal of Clinical Oncology.
New England Journal of Medicine.
JAMA.
American Journal Of Preventive Medicine.
Curr Sports Med.
Science.
University of Texas Health Science Center at Houston
Case Center for Collegiate Behavioral Health.
Motivation and Emotion.
University of Maryland Health Center.
Touch Research Institute.
Psychological Science.
KidsHealth.org.
American Heart Association.
Washington State Department of Health.
Rush University Medical Center.
Personal Relationships.
Brown, Stuart. Play: How It Shapes the Brain, Opens the Imagination, and Invigorates the Soul. New York: Penguin, 2009.
National Wildlife Federation.
North Carolina Department of Health and Human Services.
University of Illinois Extension.
Harvard Business School Working Knowledge.
Medicine & Science in Sports & Exercise.
CDC: "Skin Cancer Prevention."
American Psychological Association.
American Academy of Sleep Medicine.

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk. 

The difference between friends and pets is that friends we allow into our company, pets we allow into our solitude. ~Robert Brault

Ever consider what pets must think of us? I mean, here we come back from a grocery store with the most amazing haul — chicken, pork, half a cow. They must think we're the greatest hunters on earth! ~Anne Tyler

Animals are such agreeable friends - they ask no questions, they pass no criticisms. ~George Eliot

An animal's eyes have the power to speak a great language.  ~Martin Buber

Lots of people talk to animals.... Not very many listen, though.... That's the problem.  ~Benjamin Hoff, The Tao of Pooh

The kind man feeds his beast before sitting down to dinner.  ~Hebrew Proverb

Animals have these advantages over man:  they never hear the clock strike, they die without any idea of death, they have no theologians to instruct them, their last moments are not disturbed by unwelcome and unpleasant ceremonies, their funerals cost them nothing, and no one starts lawsuits over their wills.  ~Voltaire

I believe in animal rights, and high among them is the right to the gentle stroke of a human hand.  ~Robert Brault

Much Love, Dr.Shermaine #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit 

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

“Ways to Practice Self-Care”

Find Your Flow: Ever become so absorbed in a hobby that you lose track of time? That’s a good thing! Whether you knit, write sci fi, garden, or work on your car, you should spend time on things that keep your full interest. When you’re “in the zone,” your mind doesn’t churn, you feel more sure of yourself, and you aren’t as afraid of taking risks. Make time to do what you love, and you’ll also give your life more meaning.

Unplug Already: Stare at any screen for hours and you’ll miss what’s going on in real life. Make it a priority to fully connect with your loved ones -- in person. This also allows your brain to slow down so you can better focus. It makes you calmer and lifts your mood. It may take (a lot of) practice to put your phone and laptop away, but try to do so more often -- and especially when you’re with family and friends.

Nix Negative Friendships: “Toxic” people can leave you drained and less sure of yourself. After spending time with them, it’s easy to feel frustrated. If you have a friendship with someone like that, it’s time to rethink it. We all need true friends in our lives. Look for ones who offer support and comfort and make you feel happy.

Get a Massage: It can do more than ease sore muscles and help manage pain. Massage also helps when you’re stressed, anxious, or depressed (though you may still need more help if you have a mental health condition). Studies show that massage can even lower your heart rate and blood pressure. You don’t have to go to a spa. Massage schools and community health fairs offer low-cost options.

Go Green: No matter your age or where you live, being outdoors can help you feel more calm and balanced. Studies show that time spent in nature also lessens pain, improves your focus, and helps you better connect with others. Can’t get out as much as you like? Sit next to a window, look at nature photos, or buy a plant. These will help you feel grounded, too.

Get More Shut-Eye: Going to bed early can feel like a splurge when you have so much to do. It’s not! Your body and brain need plenty of sleep to be at their best. That shut-eye you get helps you to think clearly, be alert, and handle stress. It also helps manage your immune system, heart, hormones, and weight. Aim for 7-8 hours each night.

Move On: If you tend to space out or feel “stuck” when you’re stressed, getting active can get you back in the zone. Turn up your favorite playlist and dance in your living room, swim laps, take a brisk walk around the block. … Rhythmic movements get you out of your head and into the present moment so you’re ready for the next challenge.

Give Back: Walk dogs at a local shelter, pick up trash in a park, bring a meal to a sick neighbor. When you donate time and energy to others -- be it another person or a cause you believe in -- you forge a stronger link to the world. Helping others also gives your body and brain a good workout, boosts your self-esteem, and helps you build a social support system. Bonus: The more you volunteer, the happier you may feel.

Seek Out Happy People: You can “catch” others’ emotions just like you would a cold. So what vibes are the people around you spreading? Where you can choose to, try to surround yourself with people who have a cheerful, positive outlook on life, even while they face their challenges. “Happy” is one of the best emotions to absorb. And then you, in turn, can pass it on to someone else.

  

Plan a Getaway: Next time you have days off from work, head out of town. It doesn’t have to be somewhere far-flung or fancy. The best trips are the ones that are most relaxed. Can't travel right now? Some research shows that you may get a mood boost by simply planning your trip. It’s fun to have something to look forward to, like which beach to visit or what shows to book.

Tap Into Thankfulness: Stop for a moment and take stock of what you’re grateful for. It helps you notice that even when some things are hard, there’s still good in the world and some of it has come your way. (It may also distract you from other, less pleasant feelings like envy.) Try this: Think of someone who’s helped you, in a large or small way, and write them a thank-you note. Even if you never send it, you’ll still get a positive mental boost.

Jot It in a Journal: Put your thoughts and feelings on paper, and you may find them easier to deal with. A journal can help you see which of your worries and fears aren’t such a big deal, give you a chance to work through problems, and break the habit of negative self-talk. Keep a paper and pen handy, and try to write something every day, or type it into your phone. Remember, your journal is just for you, so let your true feelings flow.

Simplify: Your home won’t feel as cozy as it should if it’s filled with too much stuff. (And it’s not just Marie Kondo who thinks so.) Clutter makes us less happy about where we live, as well as how we feel about ourselves. It can even prevent you from getting a good night’s sleep. Little by little, chip away at what you don’t need or want anymore.

Feed Your Spirit: People who tend to their spiritual side are less apt to worry and feel sad. For some, that means prayer and worship services. For others, it has nothing to do with religion. You may simply meditate every morning. Either way, the result can be that you’re better able to take on stress.

Seek Help When You Need It: When a big problem hits, don't pretend nothing’s wrong. Speak to a counselor in private, or check out a support group. It helps you get a different view of your situation so you can make your best choices. Although your problem probably won’t vanish right away, get it off your chest. You’ll feel recharged by taking charge -- with help from a pro.

Reviewed by: Carol DerSarkissian on March 04, 2019

Sources:

Frontiers in Psychology: “Creative Flow as a Unique Cognitive Process.”
Brown University: “Self-Care Techniques for Stress Relief.”
Jefferson Center for Mental Health: “Step away from the smart phone: Four tips to unplug to feel happier and calmer.”
Journal of Environmental Psychology: “The dark side of home: Assessing possession ‘clutter’ on subjective well-being.”
St. Lawrence University: “Student-Faculty Sleep Research Published, Presented.”
MentalHealthScreening.org: “How Friendship Affects Your Physical & Mental Health.”
Applied Research in Quality of Life: “Vacationers Happier, but Most Not Happier After a Holiday.”
American Massage Therapy Association: “Massage Therapy + Mental Health,” “Massage Therapy Health Industry Fact Sheet.”
University of Minnesota: “How Does Nature Impact Our Wellbeing?”
Harvard Health Publishing: “Volunteering may be good for body and mind.”
Michigan State University/MSU Extension: “Emotions are contagious: Learn what science and research has to say about it.”
Greater Good Science Center at UC Berkeley: “What is Gratitude?” “How Gratitude Changes You and Your Brain.”
National Institutes of Health: “News In Health/April 2013: The Benefits of Slumber: Why You Need a Good Night’s Sleep.”
University of Rochester Medical Center: “Journaling for Mental Health.”
Mental Health America: “Take Care of Your Spirit.”
National Health Service (UK): “Benefits of Talking Therapy.”
CreatetheGood.org: “Health Benefits of Volunteering.”

Much Love, Dr.Shermaine #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.