Brain Health

As the longevity of our life span continues to increase, maintaining our cognitive health has become more important for the quality of life we want to enjoy.  Research has found that our brain continues to build cells at any age. Learning new skills such as a language, knitting, dancing or even how to change the oil of your car can help protect the brain from developing Alzheimer’s or dementia. Physical activity is also important to maintain a healthy brain as 25% of the blood from each heart beat is utilized by the brain.

The brain

Dr. Paul Nussbaum clinical neuropsychologist who specializes in aging across the lifespan and brain health states, “Our identity, our hopes, our emotions, everything we love comes from this amazing organ that weighs between two and four pounds, the greatest miracle ever designed.” Dr. Nussbaum has developed several games that challenge the cognition and determine what areas of the brain may need more stimulation to maintain cognitive health.

Research from Current Biology reports that the working memory training that they have established with mice seems to have increased their intelligence. They trained mice on a task that exercised working memory and attention. The mice displayed improvement on general cognitive function when compared to mice with no training. This experiment has proven that the brain is highly adaptable and can be improved with training. They are hoping that further research will give them more insight on how to help the Alzheimer’s patient.

Brain Care

The brain needs to be stimulated with socialization, learning, appropriate nutrition, physical and sexual activity. The brain should be fed a steady diet of foods with Omega-3 fatty acids and high in anti-oxidants such as blueberries and spinach. This nutrition will keep the brain processing at a rapid speed. High levels of stress can be harmful to the brain. Practicing meditation, Yoga, and visualization are all excellent ways to learn how to manage stress levels. Reducing stress and stress hormones in your system is critical to the care of your brain.

Oliver Sacks MD professor of neurology and psychiatry at Columbia University Medical Center believes music can be very healing for the brain. In his book Musicophilia he explores the mystery of the human mind and interaction with music.  “Music can animate people with Parkinson’s disease who couldn’t otherwise move, give words to stroke patients who can’t otherwise speak and calm and organize people who memories are ravaged by Alzheimer’s,” states Dr. Sacks. Music has been found to work when medication is ineffective because it engages so many parts of the brain. Keeping your brain healthy can be part of your daily lifestyle as you work to balance the needs of mind, body and spirit.

 

 

 

Understanding Mental Fatigue

The fast paced lifestyle of adults today is leaving many individuals feeling mentally exhausted. Mental fatigue is predominately found in careers that require a lot of cognitive stamina. It can be a result of working excessive hours, being constantly worried and under extreme duress. You may begin to notice that you have no motivation to complete daily tasks, have difficulty concentrating for any length of time or become concerned with your short-term memory. There could be an increase in making simple mistakes or an inability to finish tasks. Learning to recognize the signs and symptoms of mental fatigue can help you determine what steps you should take to repair your body.

Preventive Self-care

Every individual should take a close look at their daily lifestyle to determine what areas need improvement. Make an appointment with your physician for a physical to assess for possible iron deficiency, anemia, thyroid function or an infection that could be causing fatigue symptoms. Then decide if you are consuming the servings suggested from each food group for appropriate nutrition. Caffeine and sugar should be avoided while increasing the intake of fruits, vegetables, and whole grains. Medical experts suggest taking a multivitamin supplement and drinking at least 64 ounces of water to replenish your brain and body.

Sleep

Adults require seven to eight hours of sleep every night. If you are experiencing insomnia it can escalate the symptoms of mental fatigue. Create a routine each night that prepares you for bed. Turn off lights and any media that will keep your brain stimulated. Your brain will then release the melatonin that regulates the sleep and wake cycles.

Exercise

A study published in the March 2009 Journal of Applied Physiology reports, “Mental fatigue impairs physical performance in humans.” Physicians recommend a minimum of 30 minutes of exercise three times a week. Exercise will increase your stamina and the oxygen level in your bloodstream. The brain utilizes 30% of the oxygen in your body, so increasing oxygen in the body will improve cognition.

Taking the steps to maintain a healthy mind, body and spirit should be a part of your daily lifestyle. If you believe that you do not have the time to take care of yourself now, then you will need to make the time later if you become ill. Your best option is to start today and make the right choices for you

Adult ADD Alternative Treatment

Many adults are discovering that the symptoms they have struggled with as a child and continue to cope with has a name, Attention Deficit Disorder (ADD). Historically the diagnosis of ADD has focused predominately on children, but only 40% of children will outgrow ADD symptoms. Adults often conclude that they have ADD when their children are diagnosed and recognize that they have similar symptoms. Individuals who suspect they have ADD should see a clinician who can perform a personal interview, take a medical history, diagnose and discuss options for treatment.  

There is no known cause for ADD but heredity, genetics, and chemical imbalance are probable originating factors. Adults with ADD will have difficulty following directions, remembering information, concentrating, organizing tasks or completing tasks on time. These concerns can cause problems in their personal relationships, professional careers, academics and social interactions. Symptoms of ADD can range from mild to severe. Different medications have been shown to help adults diagnosed with ADD very quickly, but there are alternative choices to consider.

Nutrition

The consideration of some dietary changes and eating a more nutritious regime can work as an alternative treatment. There are common things that are usually overlooked in a diet but should be assessed such as food allergies, yeast overgrowth, antibiotic over use and improper diet. These concerns can be discussed with your primary care physician.

Research is finding nutritional deficiencies of fatty acids and amino acids can affect a person’s attention span. Fatty acids are essential for the healthy nervous system as they also influence brain development and the neuronal connections between the different areas of the brain. The American diet supplies the Omega 6 family of fatty acids found in corn, sunflower, canola and safflower oil, margarine, vegetable oil and shortening. Most diets lack the Omega 3 fatty acids found in salmon, mackerel and sardines. Taking a food supplement or vitamin can help with this deficiency.

Exercise and Behavioral Changes

Regular and vigorous exercise can be very helpful to the adult diagnosed with ADD. Exercise that is maintained daily can quiet the mind and release energy in a positive way. The immediate release of dopamine and norepinephrine will help to delay impulsive behaviors and allow the individual time to evaluate choices or consequences. Exercise will also elevate the mood and decrease muscle tension.

Skills training for the ADD adult can be very beneficial. The adult would learn how to organize their day by making a list of all tasks to be completed daily. This should be prioritized from the most important to the least important task. If the tasks are complex they should be broken down into steps that are listed and crossed off when completed. Carrying a notepad would also allow the ADD adult to write down thoughts that seem to come and go quickly or reminders of any schedule changes that occurs. Setting alarms on a phone or watch can also be a great reminder to help individuals arrive on time to appointments or meetings.

Relational Aggression at School

Today the social appropriate term for a “bully” is relational aggression.  This is a major concern for most of our children in school.  The movies today that focus on child development will have scenes where a group of students will be aggressive toward an individual by playing spiteful tricks and saying or writing cruel things behind their back.  These behaviors are intended to be cruel and humiliate the targeted individual. 

Proactive and reactive aggression 

There are two types of relational aggression, proactive and reactive.  Proactive is focused toward the victim with the purpose to exclude, ignore, gossip, taunt, tease, and intimidate.  Reactive aggression is the victim’s response to the provocation.  Most people assume that boys are more aggressive than girls because boys will generally act out their aggression physically by hitting, shoving or kicking.  While girls usually utilize more subtler or passive aggression by gossiping, group exclusion, cyber bullying and rumor spreading. Both types of aggression are equally harmful and can cause long-term issues for their victim. Victims can suffer self-esteem damage and are usually lonely, anxious children.  Unfortunately, the aggressor usually suffers from the same concerns and will try to control their environment with aggression. 

Parental intervention 

Parents can help by monitoring their children as they play when they are learning how to make friends, share and take turns.  If there is an argument while the children play together, explain the other child’s perspective on issues as they occur. Help them look for a compromise or move on to play something completely different. This can help children develop empathy for others, trust, cooperation, and respect.  Guiding your child through the process of conflict resolution also teaches them healthy social skills that guide them through the turbulent adolescent years.  When your child is faced with relational aggression listen to their story and be supportive. You should always contact school administration when necessary and seek professional counseling as needed.

 

 

Getting a Good Night's Sleep

As we all experience the daily stress of life with family, work and personal relationships there are many individuals struggling to sleep uninterrupted through the night. When suffering with anxiety and depression or under extreme duress our mind will start processing our concerns while we are trying to fall asleep or wake us up after sleeping for a couple of hours.  It is very difficult to perform daily tasks effectively or problem solve concerns if we are fatigued and irritable. 

Natural ways to enhance sleep 

Prevention magazine reports simple steps that everyone can follow so that they can “sleep like a baby.”

• Make breakfast your heaviest meal.
• Cut out the caffeine after 2 PM.
• Go outside when it is sunny to reset your awake-sleep cycle.
• Drink your eight, 8 oz. glasses of water each day.
• Exercise every day, preferably in the morning.
• Take a 15 minute nap when needed.
• Go to bed when you are sleepy.
• Move the television out of the bedroom.
• Create a sleep schedule and stick to it.
• Try herbal teas instead of sleeping pills.

Sleep disorders 

If you have difficulty falling asleep and have for several months you could be sleep deprived.  You may need an assessment to determine if you have a sleep disorder that should be treated such as sleep apnea, insomnia or restless leg syndrome. Inadequate sleep can affect your hormone levels, mood stability and weight concerns. Practice good self-care daily and seek professional help when needed to have the quality of life that you deserve.

Music Soothes the Soul

Music has evolved over the centuries to become an important part of our culture.    Archaeologists have found a variety of musical artifacts that were used for entertainment and in important ceremonies or rituals in all parts of the world. Today music continues to be a form of expression for the artist and the listener.  Music contributes to weddings, graduations and funerals along with the daily enjoyment of listening to the radio, favorite CD or iPod tune selections.

Health benefits 

Researchers have been consistent to report the benefits of music and how it can affect our mood.  Music can reduce stress and bring peace to the mind and body.  If you are having trouble sleeping you might want to play a lullaby before bed.  A lullaby has been found to  lower your heart rate and slow down your respiration for a night of uninterrupted sleep.  Playing lullabies as you prepare yourself and your children for bed will benefit everyone. 

If you are working out at the gym or on your own, music can stimulate your energy level and help your endurance for a longer workout.  Studies report that including music to your workout promotes verbal fluency and lung performance. 

Affects mood 

Listening to music of your choice will lower your stress hormone cortisol and increase your endorphins that support your immune system.  Your personal taste in music can either lift your mood or bring you down.  Music can improve your optimism or bring you joy and peace.  It’s a wonderful tool to give our mind, body and soul a break from the hectic pace of each day.

 

Understanding Male Depression

Men in our country have the cultural expectation of being in control or the “tough guy” when facing a crisis.  Expressing their emotions or feelings is considered more of a feminine trait.  Therefore men can be reluctant to express their concerns as they can see it as a threat to their masculinity.

Symptoms of male depression

The National Institute of Mental health reports that 6 million men and 12 million women are affected by depression each year.  While it may seem that males are less affected by depression they may be just undiagnosed due to repressing their symptoms.  Symptoms of male depression can include violent or abusive behavior, over involvement in work or sports, inappropriate rage and risky behaviors.  Men also have a tendency to mask their symptoms with alcohol or substance abuse.  Depression has been known to affect the male sexual desire and performance.  They also report physical symptoms of headaches, digestive problems and chronic pain. 

Ask for help

Untreated depression can lead to personal, family and financial difficulties.  Men will resist mental health treatment due to concerns with the stigma that it could damage their career or lose the respect of their family and friends.  If you know a male that is struggling with depression encourage him to seek treatment with a physician or mental health professional.  He may need support from medication management and to learn healthy coping skills in counseling to elevate his mood. There are many effective treatments for depression today so don’t think that you have to “tough” it out on your own. Choose today to get help and have a better quality of life.