I'm not afraid to Fall

When my daughter was 4 we took her to a fantastic classical roller rink with wooden floors, a organ and the distinctive smell of grease, wood and slurpees in the air. They had a beginners lesson with the kids before the regular skate time where they taught them mostly how to fall well and how to get up. Everything else comes with practice. Flash forward about 6 months later we are on our way to our first family trip to a ice skating rink. I had heard about how its common for children to get their fingers severed after they fall on the ice. I’m trying to block the image from my brain when I hear my sweet girl proudly exclaim “I can’t wait to get there and start falling!!” My mommy brain exploded “what?!? Why?!?!?” She proudly and patiently answered “because that’s how you learn, you can’t learn without falling and I already know how to get myself up”. That memory has come to me when I felt afraid to fall or didn’t think getting up was worth it.

Since then I have learned how incredibly important this pivotal choice can be. When I stretch myself beyond my comfort zone knowing I could fall, I open myself up to potential success as well as the all important opportunity for growth. The trick is in the mindset. As my genius daughter illustrated, expecting to fall as part of the growth process and perceiving falls as actually part of the win rewires our brain to not only accept a fall but celebrate it and use it as a stepping stone.

For more on this, Zadra Rose Ibañez further describes what happens to our brains when we alter our mindsets towards celebrating the win in her Blog . If you are feeling like the only one who fails or falls and has trouble getting back up you can go to the museum of failures. To literally learn how to get up after falling on the ice go here. Finally, for a catchy earworm that will hopefully move you towards taking healthy risks this week, please take a listen to Get up by Superchick .

Facing your fears of falling or failure is one of the steps to resilience training I cover in my groups. Next one is forming in the Spring of 2020. I would love to hear the areas in which you are pushing past your fears of falling.

Forgetfulness, what is normal?

I once had a patient that would ask constantly if her varied bouts with forgetfulness or confusion meant she was “losing it” she greatly feared the beginning of the end. Unfortunately in her case (and I don’t believe she is alone) her obsession with memory loss increased her anxiety to the point that her forgetfulness did increase.

We all at one point or another struggle with mild confusion or forgetfulness. This is often related to stress, lack of sleep, or other physiological or environmental changes. In the example of losing our keys, most of us have a routine, we leave our keys subconsciously in the same place MOST of the time, except for when we don’t, usually when we are distracted by something we toss them somewhere else and they aren’t where we expect them the next time we need them. Eventually we are able to retrace our steps and find them.

As we age our cognitive functioning begins to slow leading to some delay in thought process and increased forgetfulness. As with the rest of our body we slow down and need a bit more help. To answer more extensively my clients consistent question. Here are a few examples of normal vs not normal:

• Normal: Occasionally forgetting plans especially when they are not routine.
• Not Normal: Consistently forgetting appointments or important dates such as birthdays or anniversaries.  
• Normal: Not keeping track of a conversation when you are distracted.
• Not Normal: Consistently forgetting recent conversations.
• Normal: Misplacing items you don't use often.
• Not Normal:Forgetting locations of familiar objects such as where the forks are kept.
• Normal: Occasionally forgetting someones name or finding the right word
• Not Normal: Difficulty finding the right word to use several times a day or speaking incoherently.
• Normal: Getting turned around or having difficulty following directions in unfamiliar situation. Not Normal: Getting lost in familiar places, for example on the way to the grocery store.
• Normal: Some difficulty in learning new things.
• Not Normal: Inability to cook a favorite recipe.
• Normal: Getting overwhelmed and having trouble coordinating when there is a lot to do, for example when moving or during a holiday.
• Not Normal: Inability to appropriately routine self care, meals, hygiene and finances.
• Normal: Trying new things.
• Not Normal: Being dangerously less inhibited or drastically different with language, actions or clothing choices.

Notice the key is recognizing when occasional becomes often. We all go off the tracks a bit occasionally but if we are unable to get ourselves back on track there may be a problem. Also if issues begin to threaten safety and well being it is time to seek help. Presence of these symptoms does not always mean dementia, it is not uncommon for some thought disturbance to be related to other physiological issues that can be treated. It is also important if there are signs of dementia that you or your loved one begin treatment as soon as possible for the best possible outcome.

The good news is that there is a lot that we can do even after a diagnosis to care for our brain. See my brain building blog 1,2,3,4. Living a life with healthy social connection, exercise, healthy eating, curiosity about the world around and hope makes our brain more strong and resilient even in the face of disease. If I could be of assistance in helping you and your family navigate challenges arising from memory loss please contact me. Here are also just a few fantastic resources in our area:

Senior Serv

Alzheimers Orange County

Alzheimers Association

Keep caring from your brain and brains of those you love.

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!!

Brain Building Challenge Week Three

By now you should definitely be feeling like you have a brain. You are more than half way through integrating new healthy ways to invigorate and grow your brain in order to face all the year has in store.

Brain Challenge #16: Read or watch the famous speech by martin luther king and write out (hand write) your own dream or feelings related to the speech. Thinking through others visions or experiences then applying it to your own opens up new neural pathways and increases empathy and social understanding. Handwriting also challenges and strengthens our brain muscles in all new ways.

Brain Challenge #17: Drink water. Staying hydrated will improve your mood, your concentration, your memory and improves blood flow and oxygen to the brain.

Brain Challenge #18: Acknowledge one accomplishment. Find one thing to pat yourself on the back about today. You showed up today and that counts. Acknowledging accomplishments and taking pride in who we are can actually rewire our brain to increase our self esteem, and confidence. You are an amazing, unique individual - own it.  Comment on what you are proud of.

Brain Challenge #19: Take a walk. It is no secret that walking has many health benefits but it has also been found in many studies to decrease risks of dementia, depression and of course can also reduce weight and increase strength.

Brain Challenge #20: Brain Challenge #20: hug someone (with permission) we all need human connection and our brain needs the oxitocin that comes with it. More on this topic here , here and here.         
 
Brain Challenge #21: Sniff some lavender. Lavender can alleviate anxiety and depression by balancing neurotransmitters. Breath in the good and out the bad.

Awesome work my brain building friends. Keep up the good work, keep checking facebook, we only have a week more to go.

Brain Building Challenge Week Two

You made it through week two - yay you!!

Brain Challenge #9: Its Monday - we all deserve a bit of a break for showing up today. Treat yourself to a bit of dark chocolate. I know your diet was supposed to start today but dark chocolate, among other health benefits, improves blood circulation to the brain, improves cognitive functioning, increases memory retention and improves mood so indulge yourself, your brain deserves it. *remember moderation is key, while pure dark chocolate has all of these benefits most consumable dark chocolate also contains fat and sugar which are not fantastic for us. Here and Here are two articles that explore it further.

Brain Challenge #10: Find something to laugh at. You know what makes you laugh, seek it out. You will relieve tension, improve relationships, increase endorphines and clear up the fog in your brain. Here and Here  and Here are articles that explore it further.

Brain Challenge #11: Stretch your muscles for at least 15 minutes. Regular stretching several times a week can improve your focus and attention span.

Brain Challenge #12: Take a different route today.  Breaking familiar patterns in our daily routine builds and strengthens new connections in your brain cells.

Brain Challenge #13: Add Rosemary to your dinner tonight. Whether you cook your chicken in it, dip your bread in it or steep it in a tea, it slows the degradation of acetylchholine which is involved in developing new memories, and regulating muscle activity.

Brain Challenge #14: Remember these? Play a card game today, with real cards not your app. Along with strengthening long and short term memory you are building problem solving and using parts of your brain that zone out with tech engagement. Information on how this benefits seniors here, how it benefits children and families here, game rules here and finally just for fun your brain on candy crush here.

Great work!!! Take today to think through what worked for you and what you can integrate more regularly into your schedule. Any brain use is beneficial, keep using it so you don’t lose it.

If you haven’t already be sure to sign up for my facebook account to get regular challenges or contact me here if you would prefer to get them through email.