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5 Tips to Engage the Brain

WWC-Cover-2By David J. Barczyk, D.C.

With few exceptions, the human body is a self-healing organism and would function, in most cases, without a hiccup if we were able to give it all the things it needs – nutrition, exercise and spiritual food.  Most of the time, however, life gets in the way.  The good news is that we all have the chance to make right with our physical, emotional and spiritual selves and live in a way that allows our bodies to function better.

To reverse a downward spiral and get life back on track, a person has to make a choice to live differently.  The bottom line is that major lifestyle changes are almost always prompted by a Wellness Wake-up Call that comes in one form or another.  The idea of my new book is that Wellness Wake-up Calls don’t have to be organic moments inspired, perhaps by a major life event or upcoming class reunion.  Wellness Wake-up Calls can be intentional. Based on years of research, both academic and practical, many health issues can be traced back to some form of not living right.  Of course, there are exceptions – and those unfortunate instances are not the ones addressed in Wellness Wake-up Call.

My personal devotion to wellness comes largely from the events of my childhood.  My dad, an electrical engineer for AT&T, lived his young adulthood in the throes of the rat race of the Northeast corridor – commuting an hour-plus each way and focusing most of his energies on making a living.

The stress of his life hit him with a stroke in his early ‘40s.  Eventually, he recovered from the stroke.  But by his mid-40s, he was diagnosed with a brain tumor, which was removed.  He quasi-recovered from the tumor, only to have a degenerative neuropathy of his brain.  His health steadily deteriorated for the next five years, until he passed away.  He was and still is a major motivating factor in my life.

One consequence of living lives of such plenty is the onset of diseases a healthier diet or more exercise could often help prevent.  Specifically, many diseases that adversely affect humankind later in life are diseases of brain (Alzheimer’s, dementia, Parkinson’s, etc).  So, if we can take steps to reduce the chances of these debilitating diseases – and research says we can – the time has come to take serious interest.

The human brain essentially needs two things to survive.  It needs a fuel supply and activation.  The fuel supply is largely oxygen.  Activation comes in many forms.  Think of it in terms of struggle.  Too much time on autopilot can lead to long-term issues.

Here are some suggestions of ways to put your brain in the right struggle and get it off the dangerous autopilot mode:

1.    Meditate.
Meditation has been shown to increase IQ and decrease stress.  Meditate 10 minutes a day.  No excuses.

2.    Listen to music or better yet learn to play music.
You are never to old to learn – and the particular struggle of learning an instrument is perfect for your brain.

3.    Exercise.
Walk. Bike. Swim.  Exercise increases oxygen.  Your brain loves oxygen.

4.    Change your environment.
It may seem counterintuitive, but look for ways to struggle a bit and challenge your brain. Take a different route to work.  If you usually go left, go right.  Do something different.  Change your routine.

5.    Think positive.
Research shows that positive thoughts and having a positive attitude increases your brain’s ability to function.  Negative thoughts actually slow your cognitive ability.

DAVID J. BARCZYK, D.C.
David J. Barczyk, D.C. is the Chief Executive Officer of ALL !N Wellness. He earned his Doctor of Chiropractic Degree in 1994 from Life Chiropractic College in Georgia and has a robust chiropractic practice that includes four locations across Southern Louisiana.

Dr. Barczyk has dedicated his adult life to living well and helping others do the same. His motivation stems from the sickness and early death of his father. His father’s death charged the writing Wellness Wake-up Call, which challenges readers to take ownership of their healthy diet and find the time to exercise four to five days a week.  He and his wife, Dr. Colleen Barczyk, motivate young people to stay fit by coaching a competitive swim team. They reside in Lafayette, Louisiana, and have two daughters who are competitive swimmers.

Dads of Disability: An Early Father’s Day Gift from a Jedi Knight

cover-dietzGary Dietz is author of “Dads of Disability: Stories for, by, and about fathers of children who experience disability (and the women who love them).” Gary’s son, Alexander, has an interstitial deletion of the lower arm of chromosome 13.

Dads of children with disabilities are just like Dads with children who are not mentally or physically disabled. We have our good days and bad days, our heroic moments and selfish times, our regrets and our triumphs. Let me tell you about an early Father’s Day gift I got this year.

My fourteen year-old son, Alexander, has attended a specialized residential placement for the past two years due to multiple behavioral, intellectual, and sensory issues rooted in a 13q genetic deletion. Despite this drastic life change, we rock out at dinner every Wednesday night and charm the locals. We have sort of adapted to only seeing each other at home every other weekend. Together, we have done a pretty good job of sharing our home this past year with my significant other of three years and her two younger children.

But challenges arise, and they are not always with Alexander!

It is a three-hour roundtrip drive to pick up Alexander and bring him home for blended family time together. Although  I  look forward to this time together, things can go wrong—keys get locked in the minivan, soccer game schedules change at the last minute, Alexander might need to leave a movie after only 30 minutes—and it leaves me feeling uncharacteristically jealous of Dads with typically developing children. A Dad never really gets completely over the whole “comparing” thing between typically developing children and children with special needs. Despite my son’s excellent behavior, decent communication of his needs in the movie theater, fun on the playground, and patience with the schedule changes, I can feel a bit jealous of the other kids’ ability to just go to their soccer game and actually stay through the end of the movie to have a more typical Saturday than I get to have with Alexander. A daddy micro-meltdown isn’t really allowed. Just when a grown-up is ready for a good tantrum, the wisdom of children shows up and we realize how much fun our weekends together can be. My eight-year old stepson, Avery, stepped up on one challenging Saturday and announced: “It’s time to have some boy time. Girls stay upstairs. The boys are going to have a light saber battle downstairs.”

The force is strong in this one.

The next thing I know, Avery led Alexander and me downstairs, set up some rules, handed out the light sabers and then we started the epic light saber battle. Physical fun! Boyhood playing with toy swords!  Alexander was really doing well, much better than I think Avery expected. But we were all having fun. We were running around like crazy Jedi Knights and swashbuckling with our laser swords.

In those few moments of light-hearted fun I had a rare, brief glimpse of my son in a very typical activity and the “disability” melted away for that time.

A Happy Father’s Day to all the Dads out there—on their swashbuckling days and their meltdown days. We are all united in the love for our children of all abilities.

Visit www.dadsofdisability.com  to read Gary Dietz’s blog and find information on how to purchase his book.

Get Fit with SilverSneakers®

In honor of Older Americans Month, Healthways SilverSneakers® Fitness program share some tips on getting fit.

It’s never, ever too late to improve your health through activity.

In an eight-year study, researchers discovered older adults who had been sedentary and started exercising gained health benefits. That’s right, fitness can begin today!

And that doesn’t mean you have to spend every day at the gym. Being active means moving, increasing your heart rate, and warming up your joints.

Powerful perks

Do you value your independence? Would you like more independence? Are you willing to work a little for it?

Getting active now means a better body and more energy for carrying groceries, opening jars, cleaning laundry, lifting up grandchildren and even preventing falls.

Then there’s the issue of disease. Exercise might even reduce the symptoms of such chronic conditions as arthritis, heart disease and diabetes. Working up a sweat can also lift your mood, lower your stress and stave off depression.

Walking

mature couple outdoorsOne easy way to get started exercising is by taking regular walks.

If you’re interested in improved body weight, bone density, balance and coordination, then walking is perfect for you.

HealthwaysFIT.com, the online home of the SilverSneakers fitness program, offers a free video and printable walking schedule to get you started.

Believe it or not, there is a right way to walk. Start by warming up with a slow walk. Keep your head up and eyes looking forward. Make sure your upper body is relaxed and your back is straight.

Keep a slight bend at the elbow joints, and let your arms move freely. You also want a smooth walking motion, rolling your feet from heel to toe. And when you’re through walking, be sure to cool down and stretch.

The Gym Is Your Friend

Mature man and woman posing with exercising equipmentIf you’re searching for more than walking, look no further than your local fitness center.  The strength training, group classes and swimming pools offered at many fitness centers can keep things interesting and fun while you’re getting fit—and give you a chance to meet new people or connect with old friends who are also there to exercise.

The SilverSneakers program offers access to more than 11,000 fitness centers usually at no cost to SilverSneakers members. With one in five Americans 65 and older eligible, there’s a good chance you have a membership opportunity you didn’t even know about.

You can check your SilverSneakers eligibility online at www.healthwaysfit.com/eligibility or by calling 888-423-4632.

Exercise Anytime, Anywhere

You’ve waited this long to get active, or maybe you just needed a reason to get active again. Don’t waste another minute!

Here are five ways you can exercise today, no matter where you are:Man running on stairs, sports training

  1. Stair climbing: Look for a stairway with a handrail that is free of water, snow or ice. Alternate three minutes of stair climbing with each of these activities: front lunge, side lunge, stair dip and stair push-up.
  2. Dancing: Whether you’re wearing headphones, watching music videos online or jamming to your stereo, shuffle and stomp to the beat for 20 minutes. That’s a workout!
  3. Jumping rope: Skip rope with one minute of rest between each one-minute round of activity. After eight minutes, you’re done!
  4. Short circuit: Cramped for space? Cycle through this sequence of exercises three times, spending one minute on each movement: jog in place, squats, push-ups, jumping jacks, chair dips and crunches. Rest a minute after each exercise.
  5. Cleaning: Twenty minutes of washing windows, washing a car or mowing a lawn counts as a workout. Remember, the point is to increase your heart rate while having fun.

Prepare and Empower People with Parkinson’s to Get the Best Possible Care When Hospitalized

By Kate Kelsall, MSW, blogger at Shake, Rattle and Roll: An Insider’s View of Parkinson’s disease and DBS

Medication-ManagementThe challenges involved in hospitalization of the person with Parkinson’s Disease (PD) can be overwhelming for the patient and family. These problems may include medication mismanagement and the lack of training of the hospital staff about how to care for persons with PD. Typically, a person with Parkinson’s sees a neurologist for diagnosis and treatment and many people go for years without a proper diagnosis. The neurologist deals with the neurolgocial condition, while the primary care provider deals with everything else. A patient, or those who act as patient advocates, attempt to keep the neurologist and the primary care provider (PCP) informed about the medical condition of the patient and also try to keep the doctor communicating.

Many of the difficulties that you will encounter as a person with Parkinson’s while in the hospital relate to medications. Some patients take PD meds around the clock from every two hours to every five hours. The PD meds help the patient manage the symptoms of tremor, bradykinesia, stiffness, and rigidity.

The problems include the following:

  • Wrong medications being dispensed
  • Correct medications not being dispensed on a timely basis or not at all
  • Patient’s medication is not stocked by the hospital.

Solutions:

Provide a typed list of patient’s medications and make sure it is written into the doctor’s orders. List should include:

–Name of medication including whether it is standard or long-acting form (CR)

–Strength of dosage

–Specific times that medication should be administered (specify exact times such as 7 AM, 11 AM, 3 PM, 7 PM instead of four times a day)

–Whether medication should be administered with or without food, before, during or after meals

–Whether the medication can be crushed

In case the patient’s medication is not stocked in the hospital, patient may want to bring his/her own medication from home in its original prescription bottles and give to nursing staff to administer.

Problem: Some PD patients find their PD symptoms worsen while in the hospital.

One possible cause is the introduction of new medications in the hospital and how they interact with PD medications and anesthesia.

Solutions: Become an informed patient. Develop a list of medications that should not be administered with patient’s current PD medications. For example, certain drugs block dopamine receptors and worsen PD symptoms.

Find out if patient’s PD meds need to be temporarily stopped before surgery.

It is often difficult for the patient to act in the capacity as his own advocate. Get a Patient Advocate involved. Arrange for someone (or several people doing shifts) to be with the patient round the clock or at least 16 hours/day, as an advocate. The advocate’s role is to monitor the patient’s care, including the medication, to ask questions and act as spokesperson and educate the staff about PD.

Problem: Often the medical staff doesn’t have the experience and training to care for PD patients. There are many family members of PD patients who attend support groups and conferences on PD resulting in some of the family members being better informed about PD than some who work in a hospital setting. In addition, the family members live with the patient and attend the patient’s doctor appointments so they have become educated on the health care of their own family member, but not educated on the needs of all patients.

Solution: Educate the hospital staff. Order the free Aware and Care Kit from the National Parkinson’s Foundation. The free Aware in Care Kit can be requested at www.awareincare.org or by calling 1-800-4PD-INFO (473-4636). The kit is large enough to fit the Parkinson’s medication and provides tools and information to share with hospital staff during a planned or emergency hospital stay. The kit includes the following:

Hospital Action Plan
Read about how to prepare for your next hospital visit—whether it is planned or an emergency.

Parkinson’s Disease ID Bracelet
Wear your bracelet at all times in case you are in an emergency situation and cannot communicate.

Medical Alert Card
Fill in your card with emergency contact information and place in your wallet.

Medication Form
Complete this form and keep copies in your kit for use at the hospital.

Parkinson’s Disease Fact Sheet
Share the facts about Parkinson’s with hospital staff and ask that a copy be placed in your chart.

I Have Parkinson’s Reminder Slips
Share vital information about Parkinson’s disease with every member of your care team in the hospital.

Kate Kelsall blogs about Parkinson’s disease on Shake, Rattle and Roll: An Insider’s View of Parkinson’s and DBS. She was named a top health blogger by Wellsphere.

 

Good Nutrition is About More Than Food

eat well to live wellMarch is National Nutrition Month, so we invited Nutritional Therapy Practitioner Kellie Hill to discuss the importance of good nutrition.  In her business, Kellie sees an abundance of caregivers – people who have a tendency to place the health of others over their own.

When taking care of others, it is easy to neglect to care for ourselves.  Yet, when we don’t nourish and care for our own health eventually we can’t provide proper assistance to those that depend on us. Here are nutritional tips for taking care of you:

Take A Few Minutes to Eat:

It is easy to neglect fueling our bodies during the busy day, but it’s critical to health to take a few minutes every 3-4 hours to eat a quick, healthy snack.  This will help you make better food choices rather than becoming so ravenous you reach for a candy bar or donut.  Eating regularly also supports an active metabolism which will help protect you from an expanding waistline and bouts of fatigue.  Healthy snacks don’t need to be complicated; try an ounce of raw cheese with an ounce of your favorite nuts; 2 tablespoons of hummus with some raw vegetables; a hard-boiled egg; jerky; ½ an apple with nut butter; trail mix.  Keep a stash in your car for emergencies so you never find yourself overly hungry.  Get free weekly nutrition tips similar to these by signing up at http://www.therightnutritionplan.com

Stay Hydrated:

Just as important as fueling your body is hydrating the body.  Every part of the body works better when properly hydrated.  Water is the most important nutrient in the body, making up 55-60% of total body mass.  There have been direct links between conditions such as pain, heartburn, stress, chronic fatigue, weight gain, allergies, and diabetes with the continuous state of dehydration.   Try and sip water throughout the day – most people can only metabolize about ½ cup of water every half hour.  If drinking plain water seems too boring, try flavoring it with slices of lemon, lime, orange or cucumber.

Reduce Stress:

People don’t think about stress being related to nutrition, but they go hand in hand.  When we are experiencing stress, nutrients aren’t properly absorbed, which leads to overeating and weight gain.  But, as busy caregivers taking the time to meditate or go to the gym may not be realistic.  The solution is as simple as taking a few breaths.  The breath has an amazing ability to calm our systems.  Just taking some very deep breaths will reduce stress.  Feel the air enter your nose, travel down into your lungs, feel your stomach rise as the air enters, and then slowly descends as you exhale.  Count how long it takes to breathe in and how long it takes to breathe out.  Try to increase the number, taking longer for each inhale and exhale.  This simple stress management technique may be enough to lower your heart rate and blood pressure, calm your nerves, get your body out of the “fight or flight” state, and decrease stress.  Watch a simple breathing technique video here.

Learn more  at www.therightnutritionplan.com where you can receive free weekly nutrition tips or sign up to be a member and receive nutrition coaching through weekly videos, recipes, articles, forums, and Q & A support.

Author Bio:  Kellie Hill is a Nutritional Therapy Practitioner at The Right Plan.  She is also the radio host of Eat Well to Live Well with Kellie Hill on Voice America’s Health and Wellness Channel. Kellie is the author of The Right Plan 2 Week Fat Loss Program and Cleanse and Detoxify Your Body: 28 Days to Better Health Using Nutrient-Dense Whole Foods.