This explanation about morning brainwave patterns is so helpful. I've been working on having screen-free time at night and in the mornings - it helps to have a clear rationale for what I'm doing 😀
66 yo male here. Three days per week I sit driving 100 miles each way to one of my hearing centers, then spend 10 hours sitting helping people hear, then drive 100 miles home, have dinner and fall asleep in the easy chair. I definitely need to work in #3 and #4.
On the plus side - we invested in a hot tub and sauna w/ color light therapy and that plus a cup of chammomile tea before bed helps us sleep great and beat the winter blues. and I got disconnected from news and social media, took up the guitar and thats also helped my brain a bunch. We are travelling to The Azores so I took up Portuguese and learning a language is also great for my brain.
Dementia took the favorite person of my childhood, my Grandpa Wally. He went downhill after retirement. The couch is a killer, imo. So proud that my cousin Dr Jos
We work with many musicians, all over the US on their hearing issues, in addition to our 3000+ South Carolina patients.
(Cont) So proud of my cousin Dr Joseph Arndt who led the Biogen team of scientists who figured out how to get their brain plaque removing medication through the blood brain barrier. He saw how our mutual grandfather suffered with dementia. And he spent his life in science / medicine and did something about it!
We also have had patients who had their dementia diagnosis rescinded once their brain got clear sound after wearing hearing aids for a period of time. Thats always a “break out the Kleenex” situation.
Thank you! I love Julie’s work for her practical advice we can incorporate in our lives every day - “News we can use!” I also love distilling things down to bullet points for the “Do’s”
1. On waking: get out of bed, breathe & stretch.
2. Focus: one single task at a time.
3. Glymphatic system: link to follow
4. Movement: get up at least once an hour, 10 min walk daily minimum
These tips are helpful reminders and the science behind them is interesting. Making changes like these are simple, but not easy. Why do we know what to do but have difficulty doing it? I know there are a ton of books about building better habits, but again, the transition from the information to the action is key. How can we train our brains to do a better job of that?
You are absolutely right, knowledge doesn't change behavior! I was fascinated by this question so I took a course on behavior change specifically for health. Long story short - behavior change is hard, but it is possible. It's all about reducing barriers and increasing benefits. Community and accountability help too.
Thanks, Julie ... I find that if I can reduce friction and even eliminate decision-making -- decide once, then just execute -- I can be more consistent.
Right on, and it's not just you. People know what to do, but building consistency is hard in an unpredictable world. The good news is that momentum works both ways -- start to do it daily, and pretty soon it's a habit and hard not to do it!
Stopped watching the news years ago, but sitting is definitely my downfall - as a distance-learning student & housewife, my only real break is getting up to go to the kitchen or the bathroom. I already do 1.5hrs a day of exercise, so adding in more isn't really feasible 😕
Thank you! I don’t think anyone else could sum it up better and make it more simple to follow! Now, if this could be enforced as a 101 class, especially for all healthcare provider professions that would be awesome! 😊
If it's all towards the same goal of creating a coherent piece of music, that's not multitasking. Multitasking is two different goals at the same time.
This explanation about morning brainwave patterns is so helpful. I've been working on having screen-free time at night and in the mornings - it helps to have a clear rationale for what I'm doing 😀
That's awesome Dr. Vicki!
66 yo male here. Three days per week I sit driving 100 miles each way to one of my hearing centers, then spend 10 hours sitting helping people hear, then drive 100 miles home, have dinner and fall asleep in the easy chair. I definitely need to work in #3 and #4.
On the plus side - we invested in a hot tub and sauna w/ color light therapy and that plus a cup of chammomile tea before bed helps us sleep great and beat the winter blues. and I got disconnected from news and social media, took up the guitar and thats also helped my brain a bunch. We are travelling to The Azores so I took up Portuguese and learning a language is also great for my brain.
Sounds like you have some great brain healthy habits!
Dementia took the favorite person of my childhood, my Grandpa Wally. He went downhill after retirement. The couch is a killer, imo. So proud that my cousin Dr Jos
We work with many musicians, all over the US on their hearing issues, in addition to our 3000+ South Carolina patients.
(Cont) So proud of my cousin Dr Joseph Arndt who led the Biogen team of scientists who figured out how to get their brain plaque removing medication through the blood brain barrier. He saw how our mutual grandfather suffered with dementia. And he spent his life in science / medicine and did something about it!
We also have had patients who had their dementia diagnosis rescinded once their brain got clear sound after wearing hearing aids for a period of time. Thats always a “break out the Kleenex” situation.
🤗
Oh I love this!! Such clear and easy changes with medical explanations behind them. So well written.
Thank for reading Caitlin!
My pleasure - anyone who posts evidence based wellness information is an absolute dream to me!
I am glad to see Number 5 in your list!
I would also add “Not drinking alcohol” to your list
👍👍
Thank you! I love Julie’s work for her practical advice we can incorporate in our lives every day - “News we can use!” I also love distilling things down to bullet points for the “Do’s”
1. On waking: get out of bed, breathe & stretch.
2. Focus: one single task at a time.
3. Glymphatic system: link to follow
4. Movement: get up at least once an hour, 10 min walk daily minimum
5. Consuming News: set time boundaries
Easy peasy 🤗 thanks again
Thanks for reading!
These tips are helpful reminders and the science behind them is interesting. Making changes like these are simple, but not easy. Why do we know what to do but have difficulty doing it? I know there are a ton of books about building better habits, but again, the transition from the information to the action is key. How can we train our brains to do a better job of that?
You are absolutely right, knowledge doesn't change behavior! I was fascinated by this question so I took a course on behavior change specifically for health. Long story short - behavior change is hard, but it is possible. It's all about reducing barriers and increasing benefits. Community and accountability help too.
Thanks, Julie ... I find that if I can reduce friction and even eliminate decision-making -- decide once, then just execute -- I can be more consistent.
Yes that’s great!
I’d like to know that too, Bill! I came across this recent note in my journal: “why don’t I help myself?”
Right on, and it's not just you. People know what to do, but building consistency is hard in an unpredictable world. The good news is that momentum works both ways -- start to do it daily, and pretty soon it's a habit and hard not to do it!
Yup, that’s it “action before motivation” Let’s do it!
Stopped watching the news years ago, but sitting is definitely my downfall - as a distance-learning student & housewife, my only real break is getting up to go to the kitchen or the bathroom. I already do 1.5hrs a day of exercise, so adding in more isn't really feasible 😕
Just standing up every hour will help!
Thank you! I don’t think anyone else could sum it up better and make it more simple to follow! Now, if this could be enforced as a 101 class, especially for all healthcare provider professions that would be awesome! 😊
Thank you! That means a lot
Fantastic information. Thank you.
Thanks for reading!
Unfortunately we need to watch the news, too much going on!!
I'm not suggesting anyone remain uninformed. I'm suggesting you consider how and when you consume news and how it affects your nervous system.
As a music, I have been doing two, sometimes three things at once. Should I stop?
If it's all towards the same goal of creating a coherent piece of music, that's not multitasking. Multitasking is two different goals at the same time.
What about the use of silica water for Alzheimer’s prevention and treatment?
Link to Dr Ryan McCormick’s Post on the Glymphatic System, really fascinating!
https://open.substack.com/pub/mccormickmd/p/is-there-a-better-head-position-for?r=2ly01h&utm_medium=ios
Can you help me fill my Substack poll on overdiagnosis?. Please…
https://federicosotodelalba.substack.com/p/medical-overdiagnosis?r=4up0lp