Restoring equilibrium!

The days are longer now, the sun is shining more brightly, so why not take in the fresh air? Stepping outside to take some deep breaths can do a lot to restore our equilibrium. With the sun's rays becoming stronger, yet not those scorching rays of summer, there is no better time than now to fit in a walk or run. Life is all about balance and finding the time to do the things that are really important. I would rank taking care of the heart the most important and there are many ways to do this. Smiling at someone you meet on the street or letting a past slight go can help to create inner calm in a crazy world. Holding on to old hurts does not achieve anything. We have all seen grumpy old people and they are not much fun. It could be that they too just need someone to smile at them to put their world right again.

Neuroplasticity, in the news a lot!

If we want to continue to have great brain health there are some very simple things we can do. Some of the things that affect positive neuroplasticity (the capacity of the brain to change with experience) are physical activity. Seems like a no brainer, no pun intended, but even light exercise such as walking promotes cognitive function. Wonder how you can fit more walking into your daily routine? Take the stairs at work, park at the outer edge of the parking lot when shopping, or walk to the office!

In addition, learning something new that is interesting and requires your focus for long periods of time can have amazing effects. Taking a class that requires homework or learning a language could have you focusing for quite a while. However, it is good to get up from your desk every twenties minutes or so. It keeps one from getting stiff and gives your brain a little rest, ready to tackle those verb tenses when you sit back down.

Another way to improve brain health is simply diet. Incorporating more fruits and vegetables into your diet insures that you get antioxidants. Eating more of these fiber rich foods can affect neuroplasticty in a positive way. Instead of reaching for the chips or candy bars at work, pack some fruit before leaving home. Your waistline and your brain will be healthier and happier.

Halfway through January!

 I thought I would check in with my readers and see how it is going with the New Year's Resolutions. I would love to hear from anyone who has some ideas on how to make their resolutions stick. I, for one have not had much luck. I resolved to do less complaining but I am beginning to wonder if to complain is just human nature. When I really look at my life I have it pretty good. I live in a lovely neighborhood, I'm healthy, and I have friends. When there is something that we complain about constantly it's either time to change it or just accept it.

Maybe the key to our resolutions is to give ourselves a break. There is no point in beating ourselves up for slipping. That never accomplished anything. If we resolved to exercise everyday but we miss a day or two, there is always tomorrow, right?

 "To err is human, to forgive is divine." Why not apply that to ourselves? When we feel ourselves slipping in our resolves, we can look around and take pleasure in having friends, family, and the chance to start a new day, tomorrow!

We have many chances to get it right!

Have you made some New Year's Resolutions and already feeling like you aren't sticking to them? Don't get discouraged, it takes time for new routines to stick. Maybe you resolved to have a better diet and eat more meals at home. If you find yourself sliding off that band wagon try this idea when you do eat out.

Have you noticed that restaurant portions are usually gargantuan? If you ask for a to go container when your server brings your food you won't  be tempted to eat everything on the plate. You will have a lunch for the next day, making dining out both economical and better for the waistline.

Another way to save calories when eating out is to order a couple of selections from the appetizer menu. Often one can have a delicious soup and salad that is gratifying and healthy without breaking the  budget. If the restaurant serves whole grain bread then you are getting healthy carbs as well.

Most importantly don't feel guilty about the choices you make when trying out a new diet plan. It doesn't do any good to beat yourself up. There is always tomorrow and a chance to get it
right… Happy 2014 and best  of luck in your New Year's resolutions!

Want to grow some new brain cells?

Studies have show that during an aerobic workout many parts of the brain also get a workout. Exercise sparks neurogenesis, the creation of new brain cells. Research shows that the more one does exercises for the brain, including memory exercises, learning a language, etc. the risk for age related disease declines. When one engages in different types of activities different neuronal regions in the brain are used. When new synapses are created between the neurons by learning new skills, the brain cells become more resistant to disease.

With the holidays here do yourself a favor and blast out some jumping jacks, go skiing, or take a run. You might grow some new brain cells or at the least keep your waistline in check.

So much to be thankful for!

Since we are coming into the holiday season and things will be crazy busy, it seems a good time to acknowledge all the natural beauty around us. The shops will be ramping up with the holiday music as well as the decorations. With errands to run and things on our list to check off we tend to forget that we live in a magnificent world that is beautiful just as it is without all the artificial tinsel and lights.

If we just stop for a few minutes in our day and gaze out the window, we can restore our equilibrium by soaking up the sights and sounds around us. It might be a patch of sunlight illuminating a single leaf or a tiny chipmunk scurrying across the road with his cheeks full of acorns, that causes us to catch our breath in wonder. When that first crystalline snowflake lands on the fir tree outside the window, stop what you are doing and admire it. The list of things to do will still be there but nature is transitory and its beauty changes every minute!

Do holidays stress you out? Read this then.

If you want to stay relaxed when the holiday craziness begins then try this breathing exercise. Find a quiet place to sit comfortably where you won't be interrupted for at least five minutes. If you want to set the mood light a candle or arrange the lighting so it is relaxing. Wear loose clothing, you are going to be breathing in and out and you don't want your diaphragm to be constricted. If it takes a few minutes to quiet your thoughts that's okay. Just take five minutes for yourself and try to block out everything else. You know it will all be waiting for you anyway. Take some deep breaths and just think about the breaths going in and out. The slower your breaths are the greater the benefits will be. Your heart beat will slow down and the stress hormone levels will drop. You might want to start out with just a minute or so of deep breathing and then increase by a few minutes each day. You might not have time to do this for twenty minutes but if you do it early morning and before bedtime you will feel more centered for your day and sleep better at night.

Deep breathing can also improve memory through increasing the capacity to focus, pay attention, and be more self aware. When all the bustle that is around us, taking care of ourselves is important.  Paying attention to our breathing is such a small thing but can go a long way to helping us cope with all the stress that the holidays can bring. Be merry!