If you have aches and pains throughout your body and nothing has been helpful in relieving the pain, it might be beneficial to turn toward hydrotherapy. Whether you’re experiencing fibromyalgia syndrome (FMS) or another form of body pain, low-impact exercise might be helpful.

Learn more about the history and definition of hydrotherapy, understand exactly what fibromyalgia is, and get to know the connection between an ancient bath and common body aches.

What is Hydrotherapy?

Hydrotherapy is a form of therapy using hot and cold water-massage to relieve external and internal body pain. A hydrotherapy pain relief massage uses different temperatures and pressures of water to help sooth specific symptoms such sore muscles, joint stiffness, common colds, headaches, and much more. Even though hydrotherapy can be practiced in many different forms, hydrotherapy benefits are often delivered through underwater jet massages, such as those found in hot tubs and walk-in tubs.

Experts date hydrotherapy benefits back to the times of Ancient Greece when Hippocrates began using this unique treatment as a form of relaxation to rid the body of the common aches and pains. In addition to Ancient Greece, hydrotherapy can also be traced back to Ancient Chinese, Roman, and Egyptian times. Over time, hydrotherapy began to grow in popularity and was used for its therapeutic benefits, rather than just to aid in relaxation. Finally, hydrotherapy made its way to North America in the 1840s. Today, hydrotherapy comes in many forms and has many health benefits.

 

In the early nineteenth century, a prophet known as Sebastian Kneipp created what is now known as the Kneipp therapy. Kneipp’s hydrotherapy philosophy involves water, herbs, exercise, nutrition, and healthy lifestyle habits. Not only is the therapy used to maintain general health, but it’s also used as a rehabilitation to help the body get back to par after an illness or injury. Sebastian Kneipp was just the beginning of the hydrotherapy phenomenon.

What is Fibromyalgia?

According to WebMD, fibromyalgia syndrome (FMS) is the second most common condition affecting your bones and muscles, however it is often misdiagnosed and misunderstood. Symptoms include widespread muscle pain, joint pain, and fatigue with no known cure. In addition, individuals may experience tenderness of trigger points which can lead to a constant dull ache throughout the body.

Some other fibromyalgia symptoms can include:

• body fatigue
• restlessness or problems sleeping
• headaches
• depression and/or anxiety
• trouble focusing
• pain in the lower abdomen

Since there is no known cure for fibromyalgia, hydrotherapy has been used as a treatment to help relieve pain.

 

The Connection Between Hydrotherapy and Fibromyalgia

The health benefits of water should never be underestimated. Hydrotherapy benefits help reduce, soothe, and relieve the body of tough aches, making it a logical next step to help patients experiencing fibromyalgia. Not all treatments will be the same, but some FMS patients have experienced relief.

According to a review conducted in 2008 by Rheumatology International, the study outcome concluded that “there is strong evidence to support the use of hydrotherapy in the management of fibromyalgia (FMS).” The majority of patients in the study were women who were qualified as having FMS and at the end of the study the majority of the subjected experienced an overall improvement in pain management, sleep quality, body aches, and overall life.

In addition, hydrotherapy serves as a complement to regular exercise, which can be beneficial for those suffering from FMS. Exercise on its own may work for many patients, but a relaxing bath will aid in muscle recovery and the many health benefits of exercise.

According to a report written in the Australian Journal of Physiotherapy, women with fibromyalgia were recruited for a randomized control trial study to determine whether a hydrotherapy exercise program produced improvements in pain associated with fibromyalgia.  They found that participants after a 12-week hydrotherapy training program, knee strength, quality of life, and pain reduction improved significantly more than in the control group.

If you are experiencing fibromyalgia syndrome (FMS), talk to your doctor about hydrotherapy and the benefits that it may provide.

Learn more about what our features and products can do for you and get your very own hydrotherapy tub today.

Contact Us in Canada at 1-844-867-7737

 

 

We all have New Year’s Resolutions and if one of yours is to incorporate more exercise into your routine, these workouts for seniors can help! There’s no reason to make excuses because in as little as 15 minutes, you can get moving and enjoy the many benefits of exercise.

Let’s look at some safe, effective 15-minute workouts for seniors!

A Walk Outside (or on the Treadmill)

The easiest (and most affordable) way to get moving is just to take a walk outside. Or, if the weather doesn’t permit this winter, take a walk on the treadmill. This exercise should be no more than 60-75% of your maximum heart rate (which is 220 minus your age). Aim for this fat burning zone to both burn calories and increase your cardiovascular strength. For example, if your target heart rate is 165 bpm, a brisk walk should do the trick. If you’re inside, try turning up the incline to imitate walking up hill. This will help raise your heart rate and stimulate more muscles in the legs and glutes.

Wall Push Ups

Regular push ups might be hard for some people, but wall push ups are the perfect upper body workout for seniors because they are low impact for sensitive joints, safe, and effective. Simply stand in front of a sturdy wall about two feet away. Place your hands on the wall at shoulder height. Keep your body straight and bend your elbows so your body leans in toward the wall. Stop with your face as close to the wall as you can get, then push yourself back up. Watch a video demonstration of wall push ups here.
For your full 15-minute workout, try doing 50 seconds of the exercise with 10 seconds rest. You can combine wall push ups with other upper body work, like bicep curls with household items.

Chair Squats

Squats are a great way to work the hamstrings and glutes, but bending down to the ground to do a full squat might be out of the question. But, that doesn’t mean you have to give up this beneficial exercise. In fact, squats are one of the best workouts for seniors because they help improve functional movement that you use every day.

For chair squats, simply set up a sturdy chair and stand about a foot in front of it. Keeping your back straight and your chest upright, sit back into the chair. Instead of putting all your weight down, try to just touch the chair with your glutes and then stand back up. This continuous tension will help your muscles grow! If you want to step it up a notch, try adding some dumbbells for extra weight. Just make sure to stretch it out before and after your workout to avoid injury.

Dance

There are countless dance classes at the gym, but you can have a dance party right in your own living room and get a great workout! If you’re serious about getting your dance on, there are plenty of online resources to learn how to dance. Or, simply put on your favorite playlist and get moving! Don’t worry about looking a little silly, we all need a laugh or two here and there.

Back Leg Raises

While you have your chair out from your chair squats, let’s add another lower body workout for seniors. Back leg raises are a great move to work the hamstrings and glutes and a similar movement is used in a lot of barre, yoga, and ballet classes.

Stand behind a chair and slowly lift one leg straight back without bending your knees or pointing your toes. Instead, flex your foot downward. Hold that pose for one to five seconds, depending on your strength level. Repeat this 10-15 times per leg. If you want to try mixing it up, pulse five times while your leg is at its highest point to maintain tension in the muscle. More variations can be found in this barre-inspired video. You’ll have a better shaped behind in no time!

Age is just a number when it comes to moving your body. This year, ditch the excuses and try these workouts for seniors right in your own home. Build a complete workout routine to improve your activity.

To help you relax after your exercising program, rejuvenate your body and relax your mind in a hot bath.  A ComfortSeries bathtub can help your body recover.

Want to learn more about the best walk-in tub in Canada? Click the button below to get a free estimate!

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*Health experts suggest that you talk to your doctor before you start an exercise program.

 

As you get older, taking care of your body is even more important. Stretching is a great way to alleviate tension and pain in your lower back, strengthen your core and back muscles, and maintain your agility. Let’s look at some of the best lower-back stretches based on yoga poses to include in a daily routine. As always, check with your doctor before starting a new exercise routine, and stop a stretch if you ever feel uncomfortable.

 

1.Child’s Pose

Level: Easy

Child’s pose is a classic yoga pose that helps release tension in your lower back, and it also stretches your shoulders and upper back. To get into child’s pose:

• Grab a yoga mat and get on all fours.
• Sit your hips back, leaving your arms outstretched in front of you.
• Get as close as you can to having your rear touch your feet. Your back should round and you should feel the muscles in your lower back release.

Watch how to do child’s pose here.

Modifications for Child’s Pose:

If getting into the full child’s pose is difficult for you, try the following modifications:

• If you can’t get your hips to touch your heels, either because of injury or mobility issues, instead stretch your arms forward. You can also widen your knees (a little wider than hip distance), make sure your heels are still together, and send your hips back this way. This will help you get your hips a little further down.
• If you find your neck straining in child’s pose, try putting a yoga block down and rest your head on it. That way, your head will be elevated and you won’t be forced to push it into the ground.
• Lastly, if you don’t want to stretch your arms forward due to shoulder issues, you can always bend your arms parallel to your shoulders and rest your head on your hands.

 

2. Cobra Pose

Level: Medium

Starting with gentle spine flexion & extension in the Cobra pose will allow you to move to deeper bends with time.  Since daily life rarely requires you to move like this, backbends are essential for spinal health and longevity.

• From a front laying position with your nose to the mat;
• With hips staying on the floor, press down lightly with your hands, and lift your head and chest, rolling your shoulders back and down;
• keeping your shoulders away from your ears, arch your back gently, adjusting the intensity of your stretch by straightening or bending your elbows.

 

3. Downward Facing Dog

Level: Medium

Downward Dog is a position that helps to stretch your hamstrings and shoulder muscles between back extension poses.

• From the upward facing dog position, release the upward position and lower your shoulders towards the mat;
• Curl your toes under towards your body to position on the floor;
• Keep both toes pointed towards the front of your mat, and sink your heels towards the floor;
• Lift your buttocks upwards towards the ceiling while pushing your arms straight. Your ears should be in line with your arms, and you should be in an inverted V position.

Keep your weight mostly in your legs and reach your hips high.

Modifications for Downward Dog Pose:

Soften your knees if you have tight hamstrings, but keep feet parallel. Be careful to move gently and slowly to prevent dizziness.

 

4. Bridge

Level: Medium to Hard

Bridge Pose is a gentle way to extend your spine.  It improves the mobility of your spine, and counters the effects of too much sitting.

• Lay flat on the floor with your knees bent;
• Try to position your heels as close to your buttocks as possible;
• Arms will be at your sides, with palms facing down;
• Tuck your pelvis towards your belly-button to engage your core;
• Gently lift your buttocks towards the ceiling in your bridge position until only your shoulders are on the mat;
• Hold for 10 seconds, and slowly reverse the directions until your spine is flat on the floor; repeat.

Remember to root into the feet, which helps your leg muscles to support the pose.

 

 

5. Seated Twist

Level: Medium

Gently twisting from one side to the other helps stretch your back and core. This stretch is best done while sitting up straight on the floor, or in a hard-backed chair. Simply:

• Sit up straight in your chair.
• Put both arms straight over your head, then take them both down to your left side. You can grab the back of the chair for a deeper stretch, or just twist as far as is comfortable.
• Repeat on the other side by putting your arms straight up and bringing them down on your right side.
• When twisting, look to the side that your arms are on. This will help stretch your neck, as well.

Watch how to do a back twist in a chair here.

 

Modifications for Back Twists:

If you can’t twist your body very far, that’s okay! An easy modification is to just twist as far as you are comfortable. Some people may be able to twist so far that they can look behind them, and some may only be able to twist as far as putting their hand on their hip. No matter where you are, only twist as far as you feel comfortable. Spine twists are very beneficial when done correctly, but care should be taken on this sensitive area.

 

6. Cat-Cow Yoga Pose

Level: Easy

Cat and cow are complementary yoga poses that arch your back and then let it drop. Cat-Cow may be the most important yoga pose that you learn, especially if you have back pain.  Here is how to do cat-cow pose on the floor:

• Grab a yoga mat and get on all fours.
• Gently tuck your tailbone and arch your back away from you, drawing in your core and pressing your spine to the sky. This is cat pose.
• Then, tilt your pelvis back, drop your spine and arch your back into a reverse C shape, and look up to the ceiling. Push your hips up to really feel the stretch and increase the curvature of your spine. This is cow pose.
• Alternate between the two to get the full range of movement, inhaling for cow pose, and exhaling for cat pose.
• Cat pose pushes your spine to the ceiling, while cow pose arches your back and releases lower-back muscle tension.

Watch how to do cat-cow here.

Modifications for Cat-Cow:

For a simple modification, try doing the cat-cow pose in a chair rather than on the floor. This modification is great if you have shoulder issues. To do this move in a chair, simply rest your hands on the bottom of the chair, and look up to the ceiling and arch your back (cat), then look down at the floor and curve your back (cow).

 

7. Lying Spinal Twist

Level: Hard

This stretch is similar to the back twist, but it is done on the floor and uses the weight of your legs to deepen the stretch. How to do a lying knee twist:

• Lay flat on the ground facing up with your arms spread to the side in a T shape.
• Bend your right knee and let it gently fall to your left side. Keep your left leg straight.
• Repeat by bending your left knee and letting it gently fall to your right side. Keep your right leg straight.

Watch how to do a lying knee twist here. To deepen the stretch, you can also bend both legs at the same time and move from from side to side, like shown in this video.

Modifications for Spine Twist:

We rated the lying spine twist as a hard level because it twists your back with the whole weight of your legs. While not a direct modification, a similar stretch is the Beauty Queen. Simply sit on the ground, bend one leg and cross it over the other, and look in the opposite direction. This stretch is easy to modify for your own flexibility and mobility because you can adjust your leg (drawing it closer in is harder) and twist only as far as you need. This is still a more advanced stretch, but it’s a good alternative if you don’t want to do the lying knee twist on the ground.

 

8. Seated Forward Bend

Level: Medium to Hard

This pose offers a stretch to the entire back of the body. Hamstrings tend to get short and tight in people who sit a lot, which can contribute to lower back pain.  Seated with your legs straight in front of you.

• Keep your shoulders down and away from your ears as you bend from the hips, not your waist;
• keep your neck aligned with your spine.

 

 

9. Happy Baby Pose

Level: Easy

The happy baby pose is a great way to finish your stretching session.  The deeper you draw your feet toward you, the more you stretch your pelvis, relieving back pressure.

• keeping your sacrum flat on the mat, pull your feet up so that your shins are perpendicular to the floor;
• using your hands, grip the arches of your feet and gently draw them towards your armpits;
• hold this pose for 30 seconds or longer to release tension and tightness.

 

Take Your Stretching Further

Once you feel comfortable with your lower-back stretches, you can take them up a notch by stretching in the bath. Warm baths have been loved for their therapeutic properties for centuries because of the water’s buoyancy and relaxing properties. Usually the cause of lower back pain is muscle-based (unless you have a specific injury or ailment), and warm water relaxes your muscles so you can deepen your stretches. Try some gentle stretching, such as the back twist described above, in your walk-in tub for a full-body release. Your lower back will thank you!

Do you ever wonder why people enjoying a good bubble bath take so long in the bathtub?  Not only is it soothing and calming, but it’s actually good for you.

Of course, baths take longer than showers so it might not be as convenient, but the benefits of a bath far outweigh that of a shower.

Ileana Poules-Brunet agrees, and has written several lifestyle articles about it.  However, American Standard has been in the bathroom business for almost 150 years, so we know a thing or two about bathrooms, healthy living, bathing science and health benefits.

Here’s why a Bath is better than a Shower:

Youthfulness and Age Delay

Dermatologists will tell you that bathing can reduce skin complications like acne, and reduce the aging process.

For those that are frequently stressed by everyday life, circumstances, health (both physical and emotional), the stress hormone Cortisol will be elevated.  Elevated Cortisol levels can increase blood pressure, cause weight gain, fatigue, irritability and headaches, but can also lead to anxiety or depression.  According to Premier Health, Cortisol narrows the arteries, while another hormone Epinephrine, increases your heart rate, forcing your blood to pump harder and faster.  This also increases blood sugar levels that your pancreas may struggle with, whether or not it can keep up with the demand for insulin.

Long-term elevated Cortisol can also suppress your immune system, thereby making you more susceptible to colds and illness, and the inability to reduce inflammation.

We know that Inflammation is at the root cause of almost all illnesses.

Sore Muscle Relief

When muscles are sore, we usually apply hot compresses or heating pads.  A warm bath encourages the circulation of blood around your body.  The increased blood flow provides your muscles with more oxygen and nutrients.  This improves the elasticity of the connective tissues, releases muscle tightness, and relieves pain.  Healthline states that heat therapy works by improving circulation and blood flow to a particular area due to increased temperature, and can actually heal damaged tissue.

When you are bathing, you are submerged in warm to hot water, which not only relieves the muscles in your body, but the buoyancy in water relieves pressure from sore joints as well.

Muscle Recovery can occur in just 15 minutes

Lower Blood Sugar Levels and Improved Blood Pressure

Always check with your doctor before starting a new therapy, but they usually agree that a warm bath may be the best option for you.

While exercise for seniors is important for overall wellness, as is a healthy eating plan; taking a warm bath might be just as good if you are looking to burn a few extra calories.  Soaking in an hour-long hot bath can burn as many calories (around 140) as a 30 minute walk according to a 2017 study led by Dr. Faulkner at Loughborough University in London.

Warm water raises your temperature and makes your heart beat faster.  This is good for cardiovascular health, because your body must work harder to maintain the appropriate internal temperature, which accelerates the body’s ability to burn fat.  Hot baths also improve the body’s anti-inflammatory response, just like exercising.

Heart Healthy

A new study from Japan reports that hot baths can reduce your risk of heart disease and stroke.  Bathing is a key part of Japanese culture, and they found that the risk for hypertension/cardiovascular disease and stroke is significantly decreased.   30,000 Japanese adults were tracked for 20 years during this study, which showed 26-28% lower risk, but by using hot baths, this number jumped to a 35% lower risk of cardiovascular disease.

Insomnia Help

According to TheSleepDoctor and Princess Cruise Line’s spokesperson & Luxury Bed Developer Dr. Michael Breus, warm baths have been a well known remedy for years for people with insomnia, because warm water relaxes the body and helps core body temperatures to drop afterwards.  It also signals the pineal gland in your brain to produce melatonin (your sleep hormone).  The best time for a bath is 1-2 hours prior to going to bed.  According to Dr. Shahab Haghayegh, it’s called the Power-Down Hour.  Warm to hot baths help muscles to relax, reducing arthritic pain, and increases circulation to reduce swelling and inflammation.

Reducing pain also helps you to get a good night’s sleep.

Stress-Relief

As with all stress-relieving techniques, some form of meditation is required along with wellness therapies.  Some examples are:

• creating a calming atmosphere
• imagining the temporary feeling of escape from stressors
• Chromatherapy
• Aromatherapy
• Focussing on your muscles relaxing and the sensations that you are feeling

Meditating (or simple mindfulness) while the bathtub is filling, and during your bathing and hydrotherapy session will help to heal, and assist you on your wellness journey.

 

 

ComfortSeries™ Bathtubs Are Cleaner Than Showers

If you are washing off or soaking from a normal day, a bath will clean you the same as a shower.  If you have dirt or bacteria on you, then a shower may be a quick way to eliminate the dirt, however, bathtubs such as American Standard’s ComfortSeries™️ have an Ozone Sanitation System built in.  This means bacteria is killed 3000+ times faster than chlorine, and eliminates any disease-causing organisms.  It is completely safe, and actually improves the water quality in your bathtub; it eliminates dirt/grime ring that bathing may leave by oxidizing oils, salts & soaps by removing those particles from the water.  It’s so much cleaner than a shower!

BONUS

Bathing consumes LESS water than showering.

 

Taking a bath has many health benefits, from decreased stress to better heart health and blood circulation.  If you are interested in promoting relaxation, easing fatigue and treating chronic pain, a bath might be the choice for you.  With a ComfortSeries™️ walk-in tub, everyone can take advantage of this relaxing and beneficial therapy because it’s also accessible for safety.

The best way for you to take action & start to heal and reduce pain, is to reconsider what a bath can really do for you.  And when you are ready to combine that with a universal safe option for bathing, our professionals will help:  our personalized service team helps you determine the best product for your needs, and our professional installations take only just one day.

For more information:  American Standard Walk-in Tubs Canada  1-844-867-7737

Do you ever wonder why you lay in bed wide awake, when your body knows that it should be getting at least 7 hours of restful sleep?

Well it turns out, that there are several elements that can hinder your precious shut-eye, and here are some tips to help you cope and remedy wakefulness.

 

There are three types of Insomnia; which one relates to you?

• Transient (symptoms are less than 1 week)
• Acute (short term symptoms)
• Chronic (long term symptoms)

 

Statistics show that 20%-30% of Canadian adults struggle with sleep issues, and 50%-60% of those are related to medical and mental ill health.  Older adults are more susceptible to insomnia, and suffer from sleep deprivation for a number of reasons: age, anxiety, worry, hormones, digital devices, illness, inflammation, injury, and nighttime bathroom visits.

 

 

What is Insomnia

Insomnia is a sleep disorder that can make it hard to fall asleep, stay asleep, and waking through the night, preventing you from falling back to sleep.  We need 7-9 hours of restful sleep for general good health and cognitive functioning.

Not getting a recommended 7+ hours of sleep regularly can leave you feeling foggy, irritable, depressed, confused, and at a higher risk of accidental falls.

According to the Sleep Foundation, those suffering from chronic insomnia are at a 20% increased risk of stroke and heart attacks.

 

Causes

There are several risk factors that can cause insomnia such as age, family genetics, the environment that you live and/or work in, the one you sleep in, your lifestyle in general, and the condition of your health.  A lack of sleep can affect your daily energy level, your mood swings, memory, concentration, decision-making and work performance.

We know that when we lack sleep, it can worsen your immune response, contribute to heart problems, blood pressure increases, mental health, cognitive decline and dementia.

For some, chronic pain and inflammation is the number 1 reason for their reduced Quality of Life and sleep deprivation.  Addressing pain directly could be the most important method to of tackling the source of your insomnia cycle, and promote self-healing.

 

Lifestyle Contributors

Address and review the activities that you participate in; what and when do you eat, how you exercise, what your hobbies are; do you actively listen to world events, news, COVID; are you socializing, and what medications you are taking?

 

Tips to Manage Insomnia Symptoms

The goal is to change and establish a regular sleep cycle.  One that will allow you to get a more restful night, recondition/reset your body’s time clock, and have a healthier and fresher next day to prevent illness and injury.

1. Schedule your bedtime routine. Identify when you will go to sleep, and when you will wake; be consistent each day.
2. Consume lighter meals at dinnertime, with reduced spices that can cause acid reflux.
3. No caffeine after noon, and no alcohol.
4. Keep your bedroom 2 degrees cooler at night. Your body’s temperature will adjust when you sleep.  Using blankets is a better way to warm your core during wind-down time.
5. Take a hot bath & soak 2 hours prior to bedtime. This will condition and prepare your body to know that sleep will be imminent.
6. Wind-down 1 hour prior to bedtime. Turn off TV or other stimulator sources like phones or tablets.
7. Keep your bed for sleeping only. Don’t bring work or projects with you to bed.
8. Remove artificial light and sounds from your bedroom (ie electronic devices, video games, tv’s).
9. Practice mindfulness and breathe deeply before and after lights go out.
10. Seek assistance for persistent chronic pain.

 

 

Did You Know?

A warm bath within 2 hours of your bedtime, can help promote a relaxed state by decreasing your body’s heat levels.  Here’s the science.

 

 

Exercise & Mindfulness

During the day, it’s important for you to get plenty of fresh air and sunlight, or light therapy and to stay hydrated, so that your muscles and joints are amply lubricated.  By being active and exercising in the morning, it will help blood flow and circulation early, preventing late night excitement and restless legs. Participating in Yoga, meditation, and relaxation activities in the afternoon or early evening can start your body in transitioning to a more calm and peaceful state that is more encouraging of a regular sleep cycle.

 

 

 

 

Not everyone can eliminate work or environmental stressors, but helping to manage it will better support your physical health and mental well-being; and hopefully, a better, more restful night’s sleep.

 

Learn more about ComfortSeries™️ bathtubs, and how they can help you improve your sleep cycles.

Similar to how our body loses muscle over time, our brains can suffer from atrophy, too. Your brain’s cognitive reserve (its ability to improvise and find alternate ways of getting a job done) diminishes as you age, which makes it more difficult to perform mental tasks. Researchers suggest that following a brain-healthy lifestyle and performing regular, targeted brain exercises can increase your brain’s cognitive reserve. There are several factors that contribute to boosting brain health.

What is a Brain Healthy Lifestyle?

It’s no secret that your lifestyle greatly impacts all aspects of your health.  Traditional components that contribute to an individual’s overall health and well-being include healthy eating, physical activity, weight management, and stress management. These are all part of the 6 Pillars of Brain Health:

1. Food & Nutrition.  The process of oxidation damages brains cells and occurs when your brain is exposed to harmful stressors due to your lifestyle and environment. (Imagine the browning of a half-eaten apple to give you a visual image of the damage that oxidation can cause on your brain.)  Food rich in antioxidants, like spinach, kale, broccoli, blueberries, raspberries and blackberries, can help fend off the harmful effects of oxidation in your brain. Fish is an excellent source of omega-3, a fatty acid your body can’t produce, and is good for your brain. Not a fish lover? Try walnuts, flaxseeds or soybeans.
2. Physical Exercise.  Exercise improves blood flow and memory, stimulating chemical changes in the brain that enhance learning, mood and thinking. Regular endurance exercise, like running, swimming or biking, can foster new brain cell growth and preserve existing brain cells. By conducting brain scans of older adults, researchers found that the most physically active people maintained their motor skills better than those who were sedentary, even despite signs of brain damage by age-related small vessel disease. Regular exercise has also been linked to a lowered risk of developing Alzheimer’s disease.
3. Medical Health.  Pre-existing medical conditions like hypertension, diabetes, obesity, depression, high cholesterol, and smoking all increase the risk of dementia. Reducing the risks is within your control. Start by attending annual check-ups, following your doctor’s advice, and taking medications as prescribed.
4. Sleep & Relaxation.  Few things are better for your mood, immune system and brain than a good night’s sleep. Sleep sharpens our brain and provides the energy we need to keep up with our busy lives. Sleep may also reduce buildup of beta-amyloid plaque in the brain, which is associated with Alzheimer’s disease.
5. Mental Fitness.  Similar to your muscles, use it or you will lose it. Brain reserve develops in childhood and gets stronger as you learn through adulthood. Brain reserve helps your brain adapt and respond to changes and resist damage. Developing new skills, trying new activities, and participating in ongoing education helps to build and improve brain reserve. These mental exercises can also decrease your likelihood of developing dementia.
6. Social Interaction.  Leading an active social life can protect you against memory loss. Studies have shown that those who engage in a socially interactive lifestyle experience the slowest rate of memory decline. Spend time with loved ones and engage in stimulating conversation to boost your brain health.

How To Improve Memory Recall

A desire to improve your memory is a common one. Thankfully, there are many ways to improve concentration and memory recall. If you’re trying to learn something new or increase your ability to recall information, try these tips:

*Chunking: Make it easier to remember several pieces of information by putting it together in chunks. Your brain can retain more information if you put numbers in smaller groups than if you think of each number as a separate piece of information. Think of how we remember and say our phone numbers: instead of 5551234567, we lump them together: 555-123-4567. Research shows that chunking information continues to be a very effective strategy, even during the early stages of Alzheimer’s disease.

*Mnemonic Devices: Acronyms are the most familiar type of mnemonic strategies and are used because they’re a great way to remember things. For example, when learning notes in piano lessons, some teachers use the mnemonic device “Every Good Boy Does Fine”. The first letter of each word, (E, G, B, D, F) is the note name for the lines of the treble clef.

*Repetition: Seems obvious, right? Being intentional about repeating something helps it become embedded in your short-term memory.

*Write It Down: Remember when you were in school and you took notes to retain information? It was for good reason. The act of writing things down can help implant the memories into your brain, as well as serve as a reminder and a reference for you.

Exercises to Improve Memory and Concentration

Just like you exercise your body for physical health, the same notion can be applied to your mental health. Brain exercises are a great way to keep your mind active as you age. Thankfully, there’s no shortage of exercises to improve memory and concentration.

*Switch Hands. Use your non-dominant hand to brush your teeth, eat, and navigate your computer mouse. The challenge of this activity results in increased brain activity.

*Eat with Chopsticks. This trick causes you to be mindful of what you eat, which is good for your brain, digestion and calorie consumption. (Try using your non-dominant hand for added exercise.)

*Turn Off Technology. As a society, we’ve become so reliant on our smartphones that we’ve forgotten that our brains once did these jobs for us! Do math equations in your head or on paper, don’t use autocorrect when spelling, or turn of your GPS and use your innate sense of direction to get to a location you’ve previously been to.

*Go at it Backwards (or Upside Down). Stimulate your brain by looking at things upside down. For example, wear your watch upside down. This forces your brain to think and process the information every time you look at the time.

*Meditate. This is likely the most challenging, and therefore most beneficial, memory and concentration skill. Meditation works so much like physical exercise, it’s been called “push ups for the brain.” The brain benefits of meditation include improved memory, increased focus and attention, and even reversal of brain atrophy.

*Do a Puzzle or Word Search.  Buy or trade  new puzzles often to help with shape association, or play fun games that help improve memory recall.

Your brain is the most important muscle in your body and deserves care and attention, too. Play brain games, get plenty of sleep, and exercise regularly to boost your brain health.

 

Spa Therapy can also help you improve cardiovascular health, increase blood circulation, reduce blood pressure, improve insulin sensitivity, improve sleep and mental health.