by Jane Tornatore | Apr 20, 2010 | Musings |
How many of us test our view of reality? By the time we have reached adulthood, most of us have pretty firm ideas about how the world works. The problem is, often those beliefs are based on what we think is happening, based on past experience, rather than what is really happening.
I recently went to a discussion of inclusion and exclusion. Several people spoke of situations they felt left out. However, when they actually talked to the people they perceived to be excluding them, they discovered their assumptions were wrong. In other words, their theory did not fit the facts.
How many times do we do that? Almost always, I would wager. If we approach situations with an air of curiosity about what is really happening, we stand a chance of changing old theories that keep us stuck.
Reality is usually kinder than what we are telling ourselves (our theories.) When you think about it, if our thoughts in our heads are making us feel bad, the chances of the facts making us feel worse are amazingly slim. There is a much better chance that the facts are kinder than our theories.
When we are willing to test our theories against reality, we often find our risk is beautifully rewarded. In fact, I’m going to do that right now. Wish me luck!
Addendum–I am happy to report that, indeed, in the case above, my theory was wrong and the truth was kinder than my thoughts. Yea!
by Jane Tornatore | Apr 15, 2010 | Musings |
Maybe Dickens had it wrong. Maybe expectations aren’t so great. Maybe…if we don’t have expectations, we can more easily see the gifts in our life.
Case in point…I recently held a party at my home. A friend told me he wasn’t feeling social, so he likely wouldn’t linger more than ½ an hour. As a result, I did not expect him to stay—but he did. Every once in awhile I saw him and exclaimed, with a big smile on my face “You’re still here!” Because I did not assume he would remain, I was delighted every moment I noted his presence.
Reflecting back on the experience, I realized every person’s attendance was a gift to me. Yet the friend who stood out, was the one I didn’t think would stay. So the next time I throw a party, I’ve decided to have the same delight for every person’s presence, no matter how short, or long, they gift me with their time.
by Jane Tornatore | Mar 31, 2010 | Dr. Jane's Brain Health Tips |
Last time I wrote about a couple of studies that illustrated the benefits of exercise on cognition. This month, as promised, I outline 6 reasons why exercise is the most important thing we can do for our brain.
Exercise:
1. Creates new neurons in the hippocampus
We used to think that we were born with all the brain cells we would ever have. Science has now shown that idea was wrong. Exercise actually facilitates the production of neurons in the hippocampus. The hippocampus is one of the first regions of the brain damaged by Alzheimer’s disease. So it makes sense that the more neurons we have in the hippocampus, the better.
2. Increases the number of Brain-Derived Neurotropic Factor (BDNF) in our brains
BDNF is very good for our brain. It is necessary for cell repair, and increases nerve cell growth.
3. Improves blood flow to the brain
Even though the brain makes up only 2-3% of our body weight, is uses 20% of the oxygen we take in. Since oxygen reaches our brain through blood flow, exercise increases the amount of oxygen our brain gets.
4. Regulates our blood sugar levels
Around the age of 50 our body’s ability to regulate blood sugar levels decreases. High blood sugar levels leads to the formation of sticky proteins that block blood flow. Exercise improves our body’s ability to control blood sugar for 24 hours after we finish.
5. Reduces stress
Long-term chronic stress is not good for us. I talked more about why 2 newsletters ago. Look under “Just Breathe” in my brain health blog if you want to read more.
6. Is good for our mental health!
A recent article found that just 20 minutes of exercise a week reduces levels of depression and anxiety. On the website www.Mayoclinic.com it is written that as little as 10 to 15 minutes of exercise can make a difference in depression.
To tell you the truth, there are more than 6 reasons why exercise is good for our brain, but I will stop here. Rest assured, I will revisit exercise in future newsletters. In the meantime, find a way to get your blood pumping that you enjoy, so you will actually keep doing it!
by Jane Tornatore | Feb 25, 2010 | Dr. Jane's Brain Health Tips |
Believe me.
This is perhaps the most important thing you can do for your brain health, and I’m not talking about running marathons.
In an article this week in the Washington Post, Dr. Gary Small, a well-respected research scientist based at UCLA, said 10 minutes of brisk walking each day can help lower one’s risk of Alzheimer’s. Research has shown that people who exercise on a consistent basis are 30%-60% less likely to develop dementia later on in life. Not bad.
Some studies have shown that more vigorous exercise can benefit those with mild cognitive impairment (MCI). A study out of the Mayo Clinic found that adults with MCI who did high intensity aerobics for 45-60 minutes four times a week have improved cognitive function after six months of exercise.
This tip is so important that I will focus on it again next month, when I will share 6 reasons why exercise is good for us.
by Jane Tornatore | Feb 25, 2010 | Dr. Jane's Brain Health Tips |
One of my main goals for this newsletter is to give you easy tools (or remind you of tools you learned but have forgotten) you can use every day to improve your brain health.
This month’s tool is about as easy as you can get. It is to breathe deeply.
Before I give you my favorite breathing exercise, I’ll explain why reducing stress is so important.
Our lives tend to be stressful, particularly at this time of year. While a certain amount of stress is useful, chronic stress is detrimental to our bodies and our brains. Among other things, stress decreases the length and number of dendrites in our brain. Dendrites facilitate communication between our neurons. Healthy, numerous, and long dendrites lead to clearer thinking. Stress also produces Cortisol. Cortisol has been associated with higher rates of Alzheimer’s. (Hmmm…that makes me question the wisdom of getting a Ph.D with all the accompanying chronic stress. Small wonder I’m into brain health!)
Anything we can do to reduce our stress is a very good thing! So here is my favorite way to reduce feelings of stress. If you have attended one of my brain health or stress reduction talks, you have likely done this.
• Breathe in for a count of 5. (While you breathe in, see if you can expand your ribs, abdomen, and back.)
• Hold your breath for a count of 5.
• Breathe out for a count of 5 (making a noise like “hah” seems to make this even more effective.)
Do that for as many times as you care to. I suggest at least 4 times. I find it particularly helpful to scan my body for where I hold my stress before and after this exercise; I get immediate feedback of how it has helped me.
So there is my brain health tip for this month. Breathe deeply and feel the stress release from your body. Know that with a simple one minute exercise you are helping your brain!
