Positively Tuesday – 6 best FREE doctors in the world

Research continues to focus on these six things to live a healthy life:

SUNLIGHT – Vitamin D is necessary for health.  (Hang out with lizards).

REST – 7-8 hours restorative sleep a night helps your brain. (Try cat-napping).

EXERCISE – Our bodies are meant to move.  (Climb a tree, chase a mouse).

winner-julian-rad

Photo by Julian Rad

DIET – Eat protein at every meal, it’s food for the brain. (Mice are tasty).

SELF-CONFIDENCE – Accomplish something everyday, even if it takes 12 tries (which is a cat’s average number of attempts to catch one mouse).

FRIENDS – People with social connections live longer and are healthier.  (Hang out and howl with other cool cats).

 

 

Brain Dance – Bust a Move and a toe or two

It’s good I’m human and only have two legs because I was born with two left feet . . . can only imagine what it would be like with four.  So when it comes to improving my cognitive abilities through dance there’s a problem.  

However, those of you with both a left foot, a right foot, and a bit of rhythm, should read this:

“Partners from multiple universities studied groups of older adults who were split up into groups that focused on walking, both walking and proper nutrition, stretching and toning, and dancing, and followed them for a period of six months. Scans were taken of participants brains before and after the study, and researchers uncovered surprising results.”

The findings suggest that combining physical, cognitive, and social engagement like dance can improve cognitive health.

“Those in the other groups actually had a decrease in white matter, perhaps because the work that goes into remembering a choreographed dance, coupled with the social interaction, gave the brain more of workout than walking or stretching.”

Meowie busting a move, by Peggy

“Agnieszka Burzynska, the study’s lead author and a professor of human development and neuroscience at Colorado State University in Fort Collins, told the New York Times that activities involving moving and socializing are beneficial for your brain.”

“The message is that we should try not to be sedentary,” she said in the interview. “The people who came into our study already exercising showed the least decline in [white matter].” She added that those who took up dancing showed white-matter gains.”

Giphy

“Psychology Today reports that dancing can indeed improve cognitive function, and visualizing dance routines also improves muscle memory. Additionally, the article by Christopher Bergland, states that different types of dance practice allows you to achieve peak performance by blending cerebral and cognitive thought processes with muscle memory, and that by engaging in “regular aerobic training that incorporates some type of dance at least once a week” anyone can maximize brain their function.”

“Another study, led by the Albert Einstein College of Medicine in New York city, and published in the New England Journal of Medicine, found that dancing also slowed down aging, increased intelligence, and improved neuroplasticity.”

“It looks like the secret to living a long, and engaged life, just might be hitting the dance floor”

. . . with 2 left feet, HITTING the dance floor is to be taken literally.

(jw)

source article: Dancing may be good for your brain

If You are Stressed eat every 2 hours!?!!!???

 Warning! This is bad Bad BAD advice.

According to Dr. Tara Swart, neuroscientist: “If you are under stress, eat every two hours for optimal brain function. Your brain can’t store glucose and so it is important to keep replenishing your stores. This will help you to maintain your focus and ensures a productivity boost.”

“It also ensures that your brain is well fed for any of the decisions it may need to make.”

“She adds that if you have the space to develop your mental resilience, then it can be useful to practice intermittent fasting as it teaches your brain that you can manage small amounts of physical stress, because you are in control of your recovery.”

Eating by Peggy

 When I’m stressed (which is a chronic state with fibromyalgia) I self-medicate on sugar.  Sugar gives me an immediate dopamine boost which then sends my blood sugar crashing which then sends me to my medicine cabinet (the pantry) . . . .

When I read Dr Swart’s advice the pantry was bare (after I ate a package of sugar coated pineapple, 3 prunes, a bowl of Cheerios and a handful of almonds – I’m stocking the cupboards with health food).  

Knowing my two hours would be up in another two hours I made a dash to the store.  A mix of double chocolate brownies (on sale) was only $3.99 and a better bargain than the packaged bakery brownies at $5.99.  Maybe my mental resilience didn’t need practice.

I had already eaten up (pun intended) 45 minutes of my two hour zone by going to the store.  So I was doubly stressed making the double chocolate brownies knowing that two hours would be up before the brownies were done and the only thing left to eat were Cheerios.

Dr Tara Swart is a neuroscientist who probably is svelte, prefers salt over sugar and her brain is smarter to begin with than mine.  I’ll bet she’s never had to practice “intermittent fasting”

(jw)

Worry your life away – literally

As  psychotherapists we saw more people who were walking worriers (to coin a phrase) than most people meet in their lifetime.  Our “treatment” evolved over time based on our interest in neurochemistry and brain research.

Thirty plus years ago, when we were in school, excessive worry was labeled as an Anxiety Disorder. What we weren’t taught was there was a positive biological adaptation for the brain to “worry”.  Simply put the “brains” that knew best how to scan for danger were the “brains” that stayed alive long enough to produce progeny.

stock-vector-scared-cartoon-caveman-vector-clip-art-illustration-with-simple-gradients-all-in-a-single-layer-416053591

In our jungle days it was prudent and life saving for acute “worry”. The clients we saw who were anxious actually had very smart brains that were trying to keep them alive.  Unfortunately, our 21st century brains don’t realize we no longer live in the jungle and chronic worry is a problem.

We also live considerably longer than in caveman times and recently research has discovered that in addition to creating biochemical changes, dysfunctional worry profoundly affects our genetics.

“Obsessive worries — negative responses to stress — actually can shorten the component of DNA that governs a person’s life expectancy. Under excess stress, this DNA component becomes shorter.”

So our DNA structure is literally changed by dysfunctional worry that does not lead to resolution but that instead leads to destructive biological changes in the body.

Take a look at The Single Most Effective Antidote for Anxiety for a simple and highly effective way to better control, if not curb, chronic worry.

The Single Most Effective Antidote for Anxiety.

Pawsitively Tuesday, Eat, Pray, Love by Penelope

Penelope and I met many years ago.  I went for a carton of milk and there she was, an albino pig, in a grocery store.  She was in a dangerous situation – it was only time before she ended up on the meat aisle. (OIY VEY)  So for $9 I took her home with the milk.

I gave her a bit of color and a bow and she went to live in my therapy office.

Very few clients ever commented on her.  I always suspected new clients didn’t quite know what to say and my long-term clients knew me well enough that they didn’t need to say anything.
Penelope retired the same time as Freddie Parker but she still has a lot of good advice: 

How to Live Life to the Fullest

by Penelope the Pig, CPT*, RET

  • EAT greedily all the delectable things life gives you.

  • WALLOW in what’s soothing & cool.

  • SNORT at those who are not loving.

  • CELEBRATE how delicious you are.

  • PRAY you will not be eaten before your time.

  • PIG OUT on LOVE

*CPT, Certified Porcine Therapist

(jw)

5 THINGS YOU CAN DO TO CHEER UP QUICKLY, ACCORDING TO NEUROSCIENCE

Pick yourself up and dust yourself off.  Easier said than done.  When I’m “down” I often just want to wallow in my misery, lick my wounds and feel sorry for myself.  It’s easier just to brood.  

There are, however, easy things to do that actually alter your brain neurochemistry to help you feel better .   When you get tired of brooding:

1. Go for a Walk outside.

Moving releases feel-better neurotransmitters.  Research  shows that if you walk outdoors, somewhere green,  the effect is enhanced.  scientifically proven to make you feel better. 

Journal Writing by Peggy

2. Vent Your Frustrations Into a Journal

Get paper and pen and write whatever comes to your mind, and no matter what it is, just keep writing. Even if it’s just, “This is stupid. Why am I doing this? Need to take out the garbage,” Focus on your frustrations. Write for a minimum of 20 minutes so your unconscious takes over.  Once you’ve done a mind-dump your brain can move on .

3. Call a Friend or Family Member

You may not want to burden anyone else with your bad mood but sometimes a friend or family member is needed . Let them know up front you don’t need advice just a listening ear. It helps you feel not so alone, lets your brain “objectively observe” whatever is stressing you . . . and knowing there are people who care can help shift your perspective.

Cat ‘n Mouse Phone Chat, by Peggy

4. Practice Gratitude

A simple way to stop feeling sorry for yourself and dwelling on everything that is going wrong is to focus on what is going right. Write down 3-5 things in your life, or on that day, that you are grateful for. . . .  look for things you take for granted: indoor plumbing, no toenail fungus (that is, of course if you have indoor plumbing and toenails)  . . .  the more you practice gratitude, the more you experience it.

5. Laugh Out Loud in Front of a Mirror

This sounds a bit weird BUT your laugh muscles signal the brain to release positive neurochemicals.   Even if you just smile broadly it works.  

If you want the easiest way to feel better check out an over-the-counter remedy Click here: Rx for Gratitude

More? Four easy ways to get happy 

How to avoid getting upset around angry, mean, “toxic” people – Quick tip

The answer is sitting in your imagination (and in your kitchen) right now.

This was the topic in a group of patients who had been discharged from our hospital psychiatric unit.  That’s not me you’re thinking.  BUT you, too, have undoubtedly been confronted with “toxic” people.  

If not “toxic”, all of us, at one time or another, have wanted protection from otherwise unpleasant people .  Most of us don’t have the money or the wherewithal to move away or “divorce” ourselves from family or colleagues.  

The BIG question  

How do you protect yourself from the negative energy of people when they are standing right in front of you?   Listen to what this incredibly imaginative group of people came up with!

ELEVEN Uses for Press ‘n Seal

Imagine using “Press N Seal” to separate yourself from the person who is making you feel anxious, fearful, sad or just plain downright uncomfortable! 

While the “toxic” person is right there in front of you, in your imagination, rip off a huge piece of Press N Seal and put it between yourself and the offending party, then “seal” it with your finger.

Research shows our brains can’t tell the difference between what is literally happening and what we imagine happening. 

Imagining “press ‘n sealing” puts mental space between you and them – you stay calm and better able to cope with what they are saying or doing. It may even make you laugh, but consider the consequences of doing that . . . probably better to imagine yourself smiling while you wrap them tightly in another ripped off piece of Press ‘n Seal.

(PA)