How do you sleep at night?

Sleep is really important to our brain health. If you get adequate daily sleep, the brain is recharged and good thinking skills and memory are maintained. New information gets processed when we sleep and new memories are consolidated during different phases of sleep. If you are cutting your sleep time short, due to going to bed too late or worrying too much then you are not doing your brain any good.

The old adage about counting sheep to fall asleep has probably been around for about 150 years according to some references in literature. It is really a way to distract ourselves from worrying, planning, or problem solving. These activities can lead to the production of the stress hormone cortisol. One you have cortisol running around in your system you are wired and I think we all know what that feels like.

Another way to help you relax and fall asleep is to visualize a pleasant image. I like the image of walking on the beach or on a shady, wooded trail. Sometimes I imagine that I am camping under the stars and a light breeze is blowing across my body. I usually have a fan going all night to help block out any ambient noise and it can help to simulate the breeze blowing. Of course you may like the ambient noises going on in your surroundings and that may help you to sleep.

If counting sheep is too boring and doesn't appeal to you I have some other tricks you can try. If you have a  favorite poem memorized you can go over that in your head or try counting in another language. Whatever strategy you come up with to distract yourself from worrying will help you to prevent the release of cortisol. You can always tackle your problems in the morning and maybe you will even come up with a solution in your dreams.

 Studies show that a good night's sleep improves learning. So if you want to become a better tennis player, ace that math test, or memorize that piano piece, then make sure you are getting enough sleep at night.

Laughter is the best medicine!

Have you ever wondered why you feel so good after sometime tells a joke and you get a really good belly laugh? It's because laughing releases endorphins from the brain. Those chemicals increase overall wellbeing and can even drown out pain. Laughing boosts the immune system, increasing the number of antibody-producing T cells. When our immune system gets a boost, we are less likely to get coughs and cold. Giggling can release stress and make you less tense.

If you are involved in a relationship having a shared sense of humor is a benefit. If you can have good belly laughs together you are less likely to fight over the little things. When I was a kid if my mom wanted to discipline me and my siblings, we always got her to laughing somehow so that she would forget she was mad at us. It worked most of the time and saved us from sore bottoms!

In addition laughter is good for the heart. It benefits the way blood flows around the body. It has been said that 15 minutes a day of laughter is as important for your heart as 30 minutes of exercise 3 times a week. Well I won't hang up my running shoes but I will put on a comedy show more frequently and laugh it up.

Want to rev up your workouts?

If you want to make the most of your workouts and your time is limited, then you might try interval training. Interval training is simply alternating bursts of higher intensity work with lower intensity work.   If you are out for a run you might sprint from one utility pole to the next, and then slow it down to a brisk walk for the next interval. Alternating from lower to higher intensity bouts can help you to burn more calories even if you are just increasing the intensity for only a few minutes at a time.

 Interval training will improve your cardiovascular fitness and over time you will be able to exercise longer at higher intensities. It will help to keep your workouts varied and fight boredom. It also requires no equipment but if you own a sports watch you can time your intervals. For instance, run or walk for 30 seconds at high intensity, then rest for 20 to 30 seconds, and repeat the sequence.

If you wondering how you know you are at higher or lower intensity, use the talk test. When you are in the resting phase your heart rate should come down enough so that you can talk. When you are in the all out part of the workout you should only be able to say a few words before you need to take a breath.

Interval training is no longer only the domain of athlete athletes, anyone can use this technique to increase their cardiovascular fitness.

Setting goals helps take care of your brain.

You may not realize this, but setting goals is a great way to take care of your brain. Setting goals activates areas of the brain associated with positive thinking skills. This in turn promotes an improvement in thinking abilities and problem solving skills. For me I find that setting goals, like trying to run a fast 5K race, faster than than my previous year's time, helps to keep me motivated with my running. I like to play games in my head when I run. Some call it interval training. I see how fast I can run from one telephone pole to the next, and when I slow my heart rate down on the interval, I observe how many birds I see sitting on the wires. Anything to help pass the 25 or 30 minutes it takes me to run 3 miles.

Start with a goal that you feel is manageable and not so far out that you won't be able to attain it. Maybe you want to start by committing to taking a walk after dinner every night. You might even catch a really nice sunset as a bonus. While on a walk with my daughter the other evening we observed a flock of Canadian geese on the river, a sure sign that spring is here!

Why have sex? Besides that it is fun?

Sex is a great way to boost your immune system. It is also stress releasing and can lower blood pressure. It can also boost your brain health by improving your self esteem, your confidence and the ability to think positively. When the sex is with someone you care about it also improves our emotional intelligence. It also burns calories and improves sleep. So grab your partner, find a relaxing spot, turn your digital devices off and have some fun while helping your heart out in more ways than one.

Do and don'ts of brain health

Since my interests lie in what we can do to have healthy brains, I should mention some of the things that get in the way of that. It stands to reason that ignoring the health of the brain by consuming excessive amounts of alcohol, drugs, caffeine and cigarettes would be no-brainers, pun intended. Also poor diet, environmental toxins, lack of sleep and all those things that we all do everyday, too much TV, texting, video games, or talking on a cell phone, all contribute to poor brain health.

One thing we can do for ourselves is to have "gratitude" everyday. Being thankful that we awaken in the morning to another beautiful day can go a long way towards helping our brain, believe it or not. The more positive thoughts we can generate, the more we are helping our thinking abilities and problem solving skills. What good does thinking negative thoughts do for us anyway? Would you rather stay down in the dumps or do something to help your brain out? Talking a walk, breathing fresh air, and changing our environment, even by cleaning the house counts. It is hard to have a clearly functioning brain if everything is a hugh clutter around us. So burn some calories while cleaning your house and notice how much better your body and your brain feels.

Ways to boost brain power

We all learned how to play cards as kids, at least I think most of us did. You may even still play some of the games you learned, like rummy or crazy 8's. Maybe you have a group of friends who get together regularly to play hearts or poker. If you really want to keep your brain stimulated, find a new game to learn, and then teach it to all your friends. Cribbage is a great game to practice elementary math skills. If you are one of those who still counts on their fingers, pick up a cribbage board and in no time you will drop that old habit.

Speaking of games, next time you get together with a group of friends, play at mimicing each other's action and talk. Of course, do it in a playful manner. Mimicing another's actions and talk activates several areas of the brain that are inactive. It can improve your brain power and the brain's natural ability to adapt quickly when faced with new situations. Tomorrow I will talk about other ways to change up old routines and get a brain boost.

A little math anyone? The Karvonen Formula.

It is common knowledge that exercise and increasing cognitive skills is good for the brain. The Karvonen Formula lets you calculate your target heart ranges using a simple math formula. Of course if you have a heart rate monitor it will do it for you. The equation is quite simple though you will need to calculate your resting heart rate (RHR). That can be done be taking your pulse for 10 seconds and multiplying it by 6. That will give you the count for 1 minute and is a little easier than having to count your pulse for one minute. Once you have your RHR the steps are pretty easy.

Since there are apps for the Karvonen Formula I won't go into the formula here. If you don't have a smart phone you can google it. It's a pretty easy way to figure out your target heart rate for moderate (fat burning) intensity or vigorous intensity. I just wanted to introduce you to the formula in case you want to use something besides the "talk test" to figure out your intensities. And if you figure out the ranges yourself using the old paper and pencil method, then you'll also be firing up some of those neurons for dormant math skills.

The "talk test"

If one is doing moderate intensity level activity, you should be able to talk, but not sing, during the activity. If you are doing vigorous intensity activity, you won't be able to say more than a few words without pausing for breath. Examples of moderate intensity activities are walking briskly, but not race walking, water aerobics, and bicycling, slower than ten miles an hour. Other examples of moderate intensity are gardening, playing tennis, and ballroom dancing. Dancing is a great way to get fit with your partner and have some time away from the kids. Examples of vigorous intensity activities are race walking or running, swimming laps, bicycling faster than ten miles an hour, jumping rope, and hiking uphill with a heavy backpack. There are so many activities to choose from for moderate or vigorous intensity.

If doing moderate intensity, it is recommended that one do thirty minutes, five times a week. So find a dance partner, tennis partner or break out the jump rope and be a kid again. Tomorrow I will talk about the Karvonen formula and how to determine your target heart rate range for moderate or vigorous intensity.

Just how much exercise do we need?

According to the guidelines for how much aerobic exercise we need, if you do vigorous activity at 70 to 90 percent of your target heart rate, you can do twenty minutes, three times a week. If you think you really can't fit twenty minutes in, start with ten minutes in the morning and ten minutes in the evening. You will feel invigorated after ten minutes and will probably want to keep going. Even if you can't fit 10 minutes in, start with five minutes. Anything is better than nothing. You can jump rope, do jumping jacks, run in place, and any other myriad of activities that don't take up much space. I like doing a circuit in which I mix it up, switching each exercise after a few minutes. It keeps it fresh. If you have a rowing machine, elliptical, or treadmill, you can also alternate them with exercises like jumping rope or stair stepping.

 If you wonder what vigorous activity is, it is going a little bit harder than being able to talk, but not so hard that you feel like you can't keep going and you feel totally out of breath.  If you previously haven't done any exercise it is probably good to check with your doctor and make sure he signs off on your starting your exercise routine. He may suggest that you start off with moderate intensity activity like walking. Tomorrow I will talk about moderate intensity and how often you need to do exercise at that pace.

Want to improve your short-term memory?

Everyone forgets those little things, like where you left your glasses or put your keys for instance. If you want to help your short-term memory you can do this simple exercise. Observe an object or photograph and try to remember something about it immediately. If you do this over the course of a week, by the end of the week there are several objects or people you can recall with ease. Working on your short-term memory will help your long term memory. Memorizing your grocery list instead of writing it down can also be a way to increase your short-term memory.

If we learn something new and only do it once or twice it is forgotten in a short period of time. Within 20 minutes you remember about 60% and in 24 hours you remember only 30%. But if you practice again within 24 hours, and then practice again later, you are likely to remember 80%.

Creating strong connections in the brain by growing dendrites means doing something over and over. This in turn means that you will have stronger, faster connections that will last a very long time and therefore help you remember what you learned.

What's good for the heart is also good for the brain.

It is known that aerobic exercise is good for the cardiovascular system. Exercise spurs the growth of new mitochondria in muscle cells and also creates greater density of mitochondrial cells in the brain. Studies show that a greater reservoir of mitochondria in brain cells could provide a buffer against neurodegenerative diseases such as Alzheimer's disease. Even light exercise such as walking promotes cognitive function and can increase the neuroplasticity of the brain. We humans have the capacity to have our brains change at all ages. Exercising will help to keep the brain flexible, dynamic, and changing throughout our lifetimes.

What do you believe about aging?

Are you one of those people who believe that dementia is universal and inevitable? I can tell you that these myths exists, even though research shows that in the healthy aging brain, new synapses continue to form and nerve cells in the brain can regenerate. Of course one can't just sit on the couch, do nothing and expect that you will form new synapses. One needs to get aerobic exercise. Taking a twenty to thirty minute walk a day, 3 to 5 days a week, at moderate intensity, will help in exercising your brain.  "What is good for the body is also good for the brain."

Juggling has been proven to increase gray matter in the brain and may even prevent Alzheimer's Disease. Juggling engages your problem solving skills, while also toning your body, strengthening your core, and burning calories. The longer it takes you to learn to juggle, the more you are exercising your brain. So no worries if you don't get it right away. I sure didn't but I persisted and at 59 I have learned something that I always wanted to do. It's a portable workout that I can take anywhere. Juggle for five minutes and see how your arms feel if you wonder if it has benefits. Pick up some juggling balls and boost your brainpower!

Want to boost your brainpower? Learn to juggle!

Do believe that dementia is inevitable and irreversible? These myths exist even those research shows that in the healthy aging brain, new synapses continue to form. Taking a walk 20 to 30 minutes a day, three to five times a week at a moderate pace will exercise your body as well as your brain. And if you want to challenge yourself further learn to juggle. Juggling has been proven to increase the gray matter in the brain. It also strengthens your core, burns calories and tones your body. Even if it takes you time to learn you are still exercising your mind. It helps to sharpen your focus and concentration, it's portable, and you will amaze your friends when you show them that you can keep three little balls in the air. Pick up some juggling balls and boost your brainpower.

hula hooping health benefits

Hula hooping has been around for centuries. Evidence shows that it was practiced by the Greeks and that they probably made their hoops from grass, wood, bamboo, and even vines. Hooping as a toy for children came about in the 14th century in Britain. In the early 19th century British soldiers came upon Hawaiians hooping and thus "hula hooping" was coined.

Hula hooping uses some of the biggest muscles in the body and therefore requires a lot of energy and  forces the body to burn fat stores. It is a low impact exercise and just about anyone can do it. The motion is more of a front to back action rather than side to side. There are lots of videos on utube so you can check one out if you would like to learn the technique. In no time at all you can be hula hooping and just ten minutes a day can provide aerobic benefits to your body. You will tone your glutes, thighs, hips, legs, knees, and abdomen. The weighted hula hoops are best and you can make one quite easily after a visit to your local hardware store. You can even increase your spine flexibility, your coordination and burn calories. So put some tunes on and "hoop" on.

Thoughts on Keeping a Journal

If you don't already do so, I highly recommend writing in a journal about twenty minutes a day. Even just five minutes a day or so can give you a breather from stresses you might be encountering. Journaling is an ancient tradition, one that dates back to about 10th century Japan. Writing is a welcome relief from all the typing and texting we do. Journaling gives the brain a chance to process our anger, sadness, or other emotions we might be experiencing Journaling might even help our immune system out. Some researchers are saying that it could be strengthening our T-lympocytes, otherwise known as immune cells. Journaling is cheaper than taking vitamins or therapy. Writing could also be a way to help resolve disagreements with others. Instead of stewing about the problem or misunderstanding, writing might help you come up with an unexpected solution, understand another's view point and maybe save a friendship. So go out and buy one of those old marbled notebooks, the ones kids use to practice penmanship. They are cheap, you can collage them, and have a pretty journal that cost pennies. Your penmanship might even improve and you won't forget how to write by hand.

We all know this person.

We all know people who seem to thrive on stress. But are they really doing themselves any good in the long run, the drama queens and people who seem to go from one crisis to the next? What you are doing  when you react to excessive stress, either from internal worries or external circumstances, is activating the fight or flight hormones. Don't get me wrong, a little stress is okay but if you are triggering a chemical release from a certain part of the brain, specifically the hypothalamus, then these chemicals like adrenaline, noradrenaline, and cortisol are causing the body to undergo specific changes. The blood is shunted away from our digestive tract and directed into the muscles and limbs, thus getting one ready for fight or flight. When too much cortisol is released from constant stress, it signals the body that it needs extra calories. Cortisol levels can stay elevated for awhile and could be the reason why one feels like eating when stressed.

So how we can deal with stress if our boss is breathing down our neck and we want to punch him or her? Retreat to your cubicle and do a set of jumping jacks, go up and down the stairs, or do some pushups up for five minutes. You don't have to do a full thirty minutes of cardio to get immediate benefits. Even five minute increments is beneficial. Stuck in traffic and the radio or that book on tape isn't lowering your blood pressure? Do some deep breathing or even singing using your diaphragm will cause you to relax. We can all carve out five minute increments during the day, even if we have busy schedules. Use the time to visualize or meditate if you are having a rough day. We don't have many saber tooth tigers running around these days so we really don't need to have all those chemicals running around the body wreaking havoc on our immune systems. Do something nice for yourself. Take some deep breaths and relax!

Just a little background, I am currently attending a three month fitness internship in Ludlow, Vermont, as part of my degree program in Exercise Science at Castleton State College located in Castleton, Vermont.

 I am interested in all things related to fitness and living a healthy life. I believe it is possible to redefine ourselves and in fact believe that is what keeps us inspired to continue living. People once thought that as we grew older we couldn't learn new things and the brain cells we lost couldn't be replaced. Now research is being conducted that shows it is possible to develop new connections between the neurons and also create new brain cells. This is possible by engaging in activities that are associated with cognitive health.

In my late forties I began to run races competitively and even tried triathlons. After 109 races of all distances, I can say that it is the best thing I ever did for myself. I discovered that having a goal and reaching it was very motivational. If you are someone who likes challenges, then doing a 5K race is attainable and rewarding. If you don't believe that you can run a 5K race right out of the gate, then try walking it. Many races have walker divisions.

I have just turned 59 and most people don't believe me when I tell them my age. If you are one of those people who think they just don't have time to do any physical activity, well I can tell you that it's possible to squeeze in activity all through the day. If you can't find even twenty minutes a day, then start with small increments. Here are a couple of suggestions for squeezing in five minutes a day, throughout the day. Walk back and forth to your mailbox two or three times or before shopping for  groceries, walk around the parking lot a few times, pretending you can't find your car. If you do this a few times a day, you will find that you have more energy and are looking for more ways to increase the  minutes you spend doing something for your heart. And we all want to have healthy hearts for loving, living and enjoying life.