Mental fitness

April 1, 2018

A Fresh Start

Turning the calendar to April always feels a bit like a new beginning. It’s the fourth month but in many ways, it feels like a fresh start. Spring is coming and April heralds its brilliance beautifully. New life sprouts from the earth, brighter colors flood the landscape, and animals are birthed in the fresh breezes of April. It’s also a great time to start anew on our memory wellness choices.

Let’s honor and begin this new month with a fresh perspective on how we approach our memory. What are you doing today to positively impact your memory in ten, twenty or thirty years? It’s not something we think of each morning, but we should. What we do today determines how well we’ll remember in our later years. Makes you think, doesn’t it?

So let’s begin this month by consciously choosing to improve and enhance our memory and overall wellness by what we do each day. These choices don’t have to be big, but they will add up to a huge impact over time. Our lifestyle choices are like compound interest for our wellness.

Here are a few ideas on how to start fresh on memory wellness choices:

Going to work? Park further away, take the stairs, walk at lunch and/or move each hour to insert more exercise into your day.
Eating today? Add or swap in some colorful, brain healthy foods to assist your memory and overall wellness.
Feeling Stressed? Step back from the situation to get a better perspective. Shift your attitude and manage the stress to avoid chronic illnesses and the brain limiting effects it can create.
Feeling Sluggish? Get up and exercise both mind and body as well as taking steps toward good quality and quantity of sleep each night.
Can’t remember like you used to? Stop and ask yourself if you’re doing too much or not enough. Doing too much distracts and steals our focus which hampers memory. Not doing enough mentally or physically leads to atrophy of brain cells which doesn’t allow the brain to access memories successfully. Organize and prioritize your time to remember well.

All of us can benefit from a fresh start for our memories and there’s no better time as we begin a new month and season. Every choice we make matters in this life. Are we making choices that will help or hamper our memory in the future? The choice is ours; let’s choose well and make a fresh start for our memory today!

March 11, 2018

Circles of Life

Geometry is not my thing but it seems life moves in circles or repeating cycles. The Earth revolves around the sun, the moon revolves around the Earth, seasons, time, and even our own habits are cyclical. Sometimes our circular life habits become so ingrained, we lose the wonder or stimulation of life, especially when memory wanes. But we can also use these patterns to help.

In honor of Pi Day later this week (3/14 because the first 3 digits of pi are 3.14), I’ve been thinking of circles, life, and patterns. (Quick-remembers what pi is? Circles are the clue-answer at the end of the post.) Life’s cyclical nature is often soothing and welcoming. Spring always follows winter, day precedes night, we are born, grow, age and die. It’s the circle of life. Details and time frames shift, but just like pi, the patterns are constant. Helping our memory can be that way too.

To strengthen memory in our middle to later years, it’s important to create habits like eating brain-healthy foods, exercising our body, sleeping well, managing stress, using memory techniques and socializing. These habits help our bodies and memory age well. But what’s also extremely important is stepping out of our comfortable habits and stretching our brains.

When we act and think differently than our normal routine, we use and make more brain cell connections. This strengthens our cognitive reserve and provides a solid foundation for a better memory as we age. Making patterns is good, but using our brains to learn and grow is great.

Cyclical patterns make shortcuts that expend less energy once those habits are learned. These are extremely helpful in young to middle age when so much vies for our attention. However, as we get older these shortcuts cause us to use less of our brain power. If we aren’t doing anything additional to stimulate our brains, those unused areas will atrophy. The ideal goal is to utilize habits when needed, but continue to learn and grow brain cell connections.

Slowly, life’s circle shifts to our later years and at times, a fading memory. It’s here when familiar or cyclical patterns can be the most comforting and helpful. Change is increasingly difficult as we age and while I advocate for learning new things to increase brainpower, too much of this is stressful and detrimental to a much older person with memory loss.

So how do we balance using familiar patterns and learning new? The answer depends on the individual. For active young, middle and older adults, it’s critical to make and sustain healthy habits while continuing to learn new things. This also applies to those with very early stage memory issues without creating too much stress in the process. But for those experiencing middle to late stage memory issues, simply remembering familiar patterns is stressful and learning new can be incredibly stressful.

The cycle of life is a constant pattern in our world. Understanding how to create and use life wellness patterns is useful in life’s cycle. Even more important is learning how we can use these as we care for others and/or experience our own memory changes with age. Let’s not simply observe the circles of life, but actively utilize habits in each stage to assist us!

Answer: Pi is the ratio of the circumference of any circle divided by its diameter. The number Pi, denoted by the Greek letter π – pronounced ‘pie’, is one of the most common constants in all of mathematics.

January 7, 2018

Perspective Change with Smart Thinking

All it takes is a change in perspective to spark new ideas and memorable moments. To shift perspective for all of us as we begin this new year, I’ll be sharing the words and ideas of few of my friends. I imagine us sitting on a bench with these interesting people and learning something new. Each one has a unique view of the world that I admire and makes me think differently. I’m excited to share them with you and will start with an old friend, Ted Neitzke.

Ted is a teacher at heart, former principal and superintendent and currently CEO of CESA6, a non-profit, cooperative educational service agency. He is an advocate for public education, children, leadership, life-long learning and changing our own behaviors to help and serve others.

Recently, Ted began a new project called the Smart Thinking podcast. When I listened to his first one about being a buffalo in the way we think, I was hooked. This is exactly how I try to think and anticipated the story as he unfolded it in the podcast. I haven’t seen him in person much lately, yet, as I listened, it was just like years ago–Ted made me think about thinking differently.

Change your #perspective w some Smart Thinking & check out my new favorite #podcast thx @tnetizke

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The podcast is for anyone who wants to change their perspective and think in a new or different way about everyday life. It’s a great listen whether you have only a few moments or an hour. I recently asked Ted a few questions about the podcast and here’s a summary…

Ted often speaks locally, regionally and nationally and was asked about more opportunities hear or read about his ideas. The Smart Thinking podcast was born from trying to answer this question. His ideas come from everywhere and anything. Each week, the podcast has an uplifting, thoughtful discussion around a story with a theme then ends with reflective questions and exercises in gratitude. Twice a month, Ted hosts in-depth interviews with interesting people from various walks of life who also are smart thinkers.

The goal or mission of the podcast is to “help as many people help others as I can by making them become reflective practitioners”, Ted replied. Over his extensive education, Ted learned that at times, those in leadership positions often made important decisions without reflective, empathetic thought in regards to the position they are putting their organization, themselves or others in. So Ted hopes to help all of us think differently and with empathy by framing the normal in a different way. The podcast is also a way to support and spread the word about CESA6 and was originally planned to for teachers and administrators. But it’s now being listened to in all 50 states and 28 countries after only five months!

Ted feels the best thing about doing the podcast is how people tell him they are using it in their workplace and family discussions to empower others. His goal for 2018 is continue the same while improving the podcast’s recording qualities. He is also hoping to compile a book or books with the various exercises and even an in-person Smart Thinking event in the future. Ted truly appreciates anyone taking the time to listen, share or forward the podcast to help others. His goal of helping others help themselves and lead others while thinking differently, is one I emphatically share.

I hope you’ll take a listen to the Smart Thinking podcast soon. Ted’s view of all of us as leaders that influence others around us resonates with me. How we think matters and Ted’s outlook is refreshing and though provoking. I don’t benefit at all by recommending this to you, other than hoping you’ll take the suggestion and do some ‘Smart Thinking’ as Ted would say. Some of my favorites and ‘must listens’ are: (click to listen below)

Episode 1 Buffalo v. Cow (Listen to this one first!!)

Episode 5 Motivation or Motionless

Episode 10 Perception v Reality

Episode 14 Choices v Decisions

Episode 16 Thinking about thinking

Episode 20 Don’t worry-be happy

Episode 24 Be it Resolved

You can listen to the podcast for free on itunes, linking through the Smart Thinking Facebook page, or listen to all of the episodes on podbean.

Let’s begin this year by shifting our perspective, changing the way we see ourselves, help others and view the world around us by doing some Smart Thinking! Let me know what you think and if you are a buffalo after you listen!

Connect with Ted at cesa6.org on the Smart Thinking Facebook page or Linked In.

November 19, 2017

Fuel for your Fire

The log cracks as it’s plopped on the glowing embers emitting a welcoming warmth. It’s that time of year and I’ve already curled up by the fire a few times already this fall, have you? While a crackling fire is totally enjoyable as is, let’s not just sit there zoning out to mindless TV, let’s do something!

A few research articles this week added fuel to my fire as they related to our #MemoryMakeover theme of execution for this month. One discussed how cognitive training enhanced thinking and brain connections. This lent even more evidence to the basis of all our programming at MemoryMinders and gives us all more reasons to stimulate our brains. The other showed how even a bit of activity can lead to prolonged life. Both studies fuel our mind wellness fire.

Fuel your #memory #wellness fire with these tips for executing on your goals. #MemoryMakeover

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We each have various items to check off our memory wellness goals list we set in September, but we all can benefit from increased execution on our physical and mental fitness. I love simply cozying up by the fire, but these articles sparked my desire to not just sit and watch TV, but to do something while I warmed my toes.

Here are a few examples of how to get a mental workout while still enjoying the warmth of the fire this winter:

Read differently. Most of us read something every day, but we can easily take our reading to the next level. I’m rereading a classic with my daughter for her English class and we’re discussing the symbolism and other literary nuances. It’s our own mini book club! Whether it’s a book club with friends, digging into a new magazine, genre, or reading aloud, different reading will give our brains a new workout!
Play a (new) game. Board, electronic, trivia, visual, listening or card-any game is fun to do inside on a cold or dreary day. Engage your brain by trying a new game alone or even better with friends! Challenge yourself by picking something outside your comfort zone and feel your brain synapses fire!
Sit and _________. Stretch your back and legs. Write a letter or Christmas card. Draw a picture. Fold the laundry. Sew, knit, crochet or learn how. Do a MemoryMinders Academy activity. Many things can be mentally active while sitting. Don’t just sit, do something mentally challenging to enhance your mind and memory.

Speaking of sitting, let’s remember that other article. It gave credence to what many of us know-checking things off our to-do lists can prove to be a workout-literally! Often, our daily activities of cooking, cleaning, laundry, walking to the mailbox or over to a neighbor’s actually count as exercise, especially as we age.

This doesn’t mean we shouldn’t still aim for the recommended 150 minutes of aerobic exercise a week, but this study demonstrated how even 30 minutes of light physical activity can still lower our mortality by 12%. Moderate aerobic activity like in an exercise class or engaging with additional effort lowered mortality by 39%!

An easy way to do this every day is to get up and do some physical activity six times a day for five minutes. This simple habit of frequent movement will check that 30 minutes of daily activity off our lists and keep our minds and bodies firing on all cylinders!

Hopefully, these tips and research items provide some fuel for your execution fire as they did for me. Your #MemoryMakeover homework this week is simple: Keep taking those steps toward your goals and next time you enjoy a fire, don’t just sit there- execute!

Research References:

Sandra B. Chapman, Jeffrey S. Spence, Sina Aslan, Molly W. Keebler. Enhancing Innovation and Underlying Neural Mechanisms Via Cognitive Training in Healthy Older Adults. Frontiers in Aging Neuroscience, 2017; 9 DOI: 10.3389/fnagi.2017.00314

Michael J. LaMonte, David M. Buchner, Eileen Rillamas-Sun, Chongzhi Di, Kelley R. Evenson, John Bellettiere, Cora E. Lewis, I-Min Lee, Lesly F. Tinker, Rebecca Seguin, Oleg Zaslovsky, Charles B. Eaton, Marcia L. Stefanick, Andrea Z. LaCroix. Accelerometer-Measured Physical Activity and Mortality in Women Aged 63 to 99. Journal of the American Geriatrics Society, 2017; DOI: 10.1111/jgs.15201

August 6, 2017

Letting Go

None of us are perfect. We are all human making multiple mistakes daily. Yet we chide ourselves when not perfect. Why?

Is it because we don’t look like, can’t remember or do something like we used to? Working with older adults and watching loved ones age, I remind them it’s okay to let go of some of these youthful or perfect expectations. But do I? Often times, no.

This month I’m focusing on letting go on my other blog and also here. This week, let’s discuss letting go of perfect and/or unrealistic expectations.

A good analogy is playing golf. Jack Nicklaus recently described how he now plays from a more forward tee box when playing golf. Even one of the greatest golfers knows he cannot hit it as far as he once did. Yet many of us know other golfers still trying to play from where they did twenty years ago! I wonder how frustrated they become when they can’t golf the same as twenty years earlier?

Time and age change us and we aren’t perfect. So why do we get down on ourselves when we cannot perform as we once did or when our bodies and minds change over time? Please understand, I advocate for doing everything we can to live healthy by utilizing wellness and memory habits to assist us. That is the heart of MemoryMinders. But if we sometimes can’t remember a name or do something as well or as fast as we did twenty years ago, it can be okay.

Letting go of perfect leads to being healthier in body & mind. #wellness

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I’m learning this too as I age. My 50-year body is not the same as my 20-year-old body. Yet sometimes, I expect it to look or function the same. That’s just plain unrealistic. But it’s how I feel. I’ve chided clients and loved ones for not using physical or mental assistive devices to help. They don’t want to use the walker, hearing aids or memory techniques. In their mind, they want to still function as they did years earlier. I understand as I do too, but I also try to help them be realistic.

Being realistic means understanding things are not the same as they once were and that can be okay. Yes, our bodies and minds may not function like they once did, but there are things, people, and programs to help.

Here are a few ways to shift our perspective off of perfect and unrealistic to healthy and accepting:

Don’t think of what you can’t do, but what you can do to help with what you can’t. (Use assistive devices, utilize mental and physical programs, make lifestyle changes etc.)
Use your strengths to help your weaknesses. (i.e.-if forgetful, learn techniques within your strengths to help and/or if physical issues arise, think about how can you either improve function or utilize assistance to help.)
Shift your focus. Instead of lamenting our plight when things don’t go our way, learn from what’s occurred to avoid, prevent, or at least try to improve for the future.
Be proactive. This is the most important point and the cornerstone of our mission here at MemoryMinders. We all know many of the things we should be doing for our mind and body wellness but often don’t execute on them for whatever reason. Stop that cycle now. Choose to do one thing, then another to help. Be realistic and keep steadily putting one foot in front of the other.

Last week on the blog, we discussed where we are on life’s climb. Whether it’s eating healthy, exercising mind and body or other lifestyle habits we can choose, it’s about offense instead of defense. It’s easier to consistently eat well and not gain 20 extra pounds than it is to try and lose them. It’s easier to keep our minds sharp now than try to regrow brain cells and relearn previously known things.

Let’s be honest and realistic. We aren’t perfect and we’re still climbing either uphill or downhill in life. Move forward in a proactive way by letting go of unrealistic and perfect and choosing to enjoy life in a healthy and accepting manner. This positive approach can literally change us, physically and mentally.

But only if we let go and choose well.Save

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Perspective Change with Smart Thinking

Fuel for your Fire

Letting Go

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