Brain Building Challenge week 4

We made it through a entire month of challenges (I'm going to tag the next two days on to the end of this). Even if you just tried one challenge you have made a difference in renewing and strengthening your brain to excel in 2017.  Great job!!!  If you missed any you can reference week 1, week 2 and week 3 in my blog. Keep coming back to see further information about aging, relationships, mental health and life transitions.  If you would like to be put on my list for updates or if you have suggestions for further challenges, you can contact me here. 

Brain Challenge #23: Have a cup of coffee. Coffee (up to 3 cups) has been indicated to reduce swelling in the brain and thereby reduce risk a alzheimers or dementia. But before you run off to Peets two disclaimers - this is straight coffee and does not take into account sweeteners, milk and flavors which could counter the effects, also if your doctor told you to cut caffeine don’t use me to get out of that.

Brain Challenge #24: Read something printed on paper (not your computer, phone...), a book, magazine, cereal box ... for 15 minutes. Reading can expand your mind no matter what your age is and believe it or not reading from a book uses different neural pathways than reading from a screen. Here are 10 reasons why your should read everyday.

Brain Challenge #25: Smile. Smiling (even when you don't want to) gets your brain looking for those happy neurons, sometimes we have to fake it til you make it. If you happen to smile at another human they are likely to smile back which will likely make you smile from actual happiness and boost all those happy chemicals for reals. Face it this is pretty much the easiest challenge yet.

Brain Challenge #26: Eat some fish. Fish eaters have 14 percent larger hippocampus (involved in memory and learning) and 4 percent larger frontal orbital cortex (executive functioning). It has also been found to decrease (by up to 70 percent) amyloid protein associated with alzheimers disease.

Brain Challenge #27: Call a friend and tell them they are awesome. Similar to the smiling challenge, this a mutual and shared reward. Its like a bogo. Here and Here is more on why its fantastic to tell someone they are fantastic. 

Brain Challenge #28: Eat a handful of walnuts. Walnuts contain the all important brain building omega-3 fatty acids as well as polyphenolic compounds that protect the brain from free radical and reduce inflammation. There has also been research that indicates 1.5 ounces of walnuts daily has been known to reduce risk of alzheimers disease and reduce anxiety.

Brain Challenge #29: Take a day to rest, relax and recharge.  Being present and focusing on your goals can reset your brain to face another day.

Brain Challenge #30: Solve a puzzle today. Challenge your mind in some way (non tech) Soduko, crosswords, rubix or some other mental challenge. This will get your brain moving to face the week ahead. Brag about what you solved in the comments to challenge others.

Brain Challenge #31: Yay!! you made it!!! Congratulate yourself today - you are smarter, healthier and more capable of managing what is thrown at you than you were a month ago. You are awesome - own it!!