Trying Out Different Breathing Techniques

Happy Monday! We hope you are breathing better after last week. This week we will take our mindful activities up a notch.
 
Centering/Counting Breaths
 
Happy Monday! We hope you are breathing better after last week. This week we will take our mindful activities up a notch.
  
Centering is a very basic, yet powerful technique that helps quiet the mind and body inducing focus either during or prior to a stress-inducing moment. It has been used by professional athletes, public speakers and actors, to name a few.

One simple technique is counting breaths. It can be accomplished anywhere, anytime. It is terrific for sitting in traffic and upon retiring to bed at night to extract thoughts from the day:

​If your mind wanders or if you are interrupted, start over from the top. It may be challenging at first to get to 30, but don’t be discouraged! The results are in the process!
 
If your mind wanders or if you are interrupted, start over from the top. It may be challenging at first to get to 30, but don’t be discouraged! The results are in the process! Listening to Theta music may be beneficial during this activity.

 
Walking Meditation

 
Sitting meditations are a struggle for people who don’t sit in one place easily, and for others it just may seem too “new-agey.” Walking meditation is an alternative for those folks. As with the other exercises, there are a number of variations available. We have selected what we believe is the most accessible option.
 
The walk is much slower than even a stroll in the park and attention to the breath is again a large part of what makes it beneficial. You can do it indoors or outdoors as the weather permits. Select a straight path that you can maintain for about 30 paces. If outdoors, try to avoid overly loud or congested areas – and, of course, make sure to remain safe. Barefoot provides a better experience if that is available to you.

​If your mind wanders, bring it back to the sensations in the sole of your foot and your breath. Of course, you can try counting breaths with this exercise to enhance this experience if you find it helpful.

 
Feel free to email your Motivated Mondays Coach Michele at [email protected] with your individual questions.
 

Introducing your NEW mini resolution: Mindfulness!
 
It seems as though this decade attempts to outdo itself each year with the level of stress generated by the turmoil in the world. As discussed in September, when we resolved to “Best Our Stress,” responding to stress causes a physiological response, which, when chronic, taxes the brain and cognitive health. In that resolution, we learned to manage our physiological response to stress by activating the “Rest and Digest” system, which is the brake on the “Fight or Flight” response. We treated that as a shortcut to the benefits of cultivating a practice of mindfulness.

Diaphragmatic Breathing Technique

We have covered this technique in our past resolutions to “Sleep Better” and “Best our Stress;” repeated again here due to its significance to overall health, and because it is abundantly absent in stressed individuals. The diaphragmatic breathing technique is the ability to belly-breathe or engage the diaphragm when breathing.
 
In prehistoric times, when faced with a saber-tooth tiger, our ancestors experienced what is known as the stress response, called “Fight or Flight.” When in Fight or Flight mode, the body experiences physiological changes to do just that—run or stand and do battle with the tiger. One of these is a change in the breath where in it becomes more rapid, shallow and occurs through the mouth. Think about how your breathing changes when you are running—makes sense, right?
 
But this primitive system has not adapted to modern living, where all day long we are in “fight or flight” mode due to traffic, work, and other daily stressors. Essentially, this means that all day long we are hyperventilating, using our neck muscles and not our belly (diaphragm) to breathe. (Ironically, this neck breathing stimulates the “fight or flight” response even more!) The diaphragmatic breath is the counter to the stress response; it is what tells the body the threat has gone and it’s OK to relax.
 
So that takes us to your home base for the next five weeks: a diaphragmatic breathing technique. This is where we will often return with other weekly tips and techniques. It is also probably the single best thing you can learn to do for yourself to reduce stress. It is great when driving (leave your hands on the wheel!) or when you retire to bed for the night to help you sleep.
 
Check out this video to learn the technique.


Music for Your Brain

You have probably heard or read somewhere that the brain operates on five different frequencies. All five are virtually always active, but during certain types of activity, one of the five frequencies will dominate and result in a different physiological effect on the body. For example, Beta dominates when you are active, alert, and consciously thinking. Delta dominates deep, dreamless sleep, while Theta dominates meditation and REM (dreaming) sleep.
 
Physiologically, when Theta dominates, we are less anxious, more creative and we experience less pain. But you don’t have to take a nap or meditate to elevate your Theta brainwave activity. Music can help! Here is a link to eight hours of music designed to enhance your Theta brainwaves. Try listening to it as background music while driving, working, or anytime you feel stressed; it is even a great adjunct to any of the other December Motivated Mondays activities we have planned!

If you don’t love what we selected, you can search Google for Theta brainwave music and see what else pops up.

 
Humming Your Theme Song

Most people are aware of the physiological benefits of meditation: reduced blood pressure, improved cognition, reduced inflammation, increased creativity, reduced pain, etc. But what is less well known is that humming produces the same physiological benefits! Select your theme song; it should be a song that puts a smile on your face, a skip in your step, and makes you want to sing the words out loud. Rather than sing the song, when you are unhappy or anxious, hum it. It’s a non-intimidating technique that can be done anywhere, anytime, and no one is the wiser. Can’t think of a theme song? No worries—hum the "Happy Birthday" song! It is the perfect length of time to experience results.

 
Feel free to email your Motivated Mondays Coach Michele at [email protected] with your individual questions.

Happy Monday! As it is almost time for turkey and stuffing and most of us are busy, we're concluding this month's mini resolution on a more lighthearted note.
 
This week, we’re asking you to jot down the names of those you’re spending Thanksgiving with and, after each name, write down three things you are grateful for in that person.
 
This exercise is likely to help raise your compassion levels and reduce your simmer if that person’s opinions generally tend to ruffle your feathers.
 
We hope you have a great Thanksgiving. See you next week for the final mini resolution of Motivated Mondays 2024!
​

​We now present to you the toughest gratitude topic to conquer: trials in life.
 
This month, you may have found it gets easier to see the good in life and be grateful for what is abundant and joyful. But tough times and tough people teach us life lessons, make us stronger and more resilient, and force us out of our comfort zones into new ways of thinking and seeing.  
 
This week, we challenge you to face those people and situations to see how they have benefited you. Write each one down and find a reason to be grateful for each of those people and/or circumstances. This teaches us to be grateful for it all, not just the obvious and good!
 
And at the end of this week, we encourage you to look back over what you have written over the past couple of weeks and take some time to reflect. How have your entries made you feel? Is it getting easier to write 1-3 items each day?
 
We hope you find value in the practice and decide gratitude shouldn't be left at the Thanksgiving dinner table (more on that next week!). Rather, we hope you carry it forward into the holidays and into 2025. After all, research shows people who have a daily gratitude “practice” are 25% happier than those who do not. Couldn’t we all use a little more happiness these days? 

​Researchers at University of Berkeley have concluded “grateful people take better care of themselves and engage in more protective health behaviors like regular exercise, a healthy diet, regular physical examinations… a grateful heart is a healthy heart.” So, let's get started! 

Each day, we will be jotting down 1-3 items for which we are grateful.
 
Here are a few topics to help you get started, but feel free to stray from this list:

• Housing
• Heat/hot running water
• Food/water
• Employment (or retirement!)
• Hobbies
• Loved ones
• Technology
• Special skills or talents of yours
• Places you have visited or lived
• Objects which have made your life better
• People who have impacted your life

If you would like to go beyond a few notes on your log (below) you may wish to consider a gratitude journal, a gratitude jar (jotting down your thoughts on a scrap piece of paper, dating it and then stuffing it in a jar), or a gratitude collage. You may even wish to download an app to help keep your gratitude journal, such as the 365 gratitude journal, or the brighter gratitude journal.

 
As with any new habits, plan for obstacles that may get in the way of your daily practice. Is the best time of day first thing in the morning with a cup of coffee—or maybe at night before bed? Will you need a reminder? If so, try alarms on your cell phone, conspicuous post-its, or recruit a family member and make it a joint activity. Miss a day? Double down on your list! Feel free to email your Motivated Mondays Coach Michele at [email protected] with your individual questions.
 
Finally, don’t forget that this Wednesday, 11/13 is World Kindness Day!

​With a cantankerous election almost behind us, it seems fitting to observe World Kindness Day coming up on Wednesday, November 13th. We know it is a week away, but let’s plan ahead and turn some of this negative energy around by finding ways to be kind!
 
Kindness doesn't only benefit the recipient of the act, but science tells us being kind to others actually imparts health benefits upon the bestowed in part by redirecting negative thoughts and emotions into positive ones, thereby: 

As important as the immediate benefits are to you and the recipient of your behavior, kind behavior begets more kind behavior. As American Author Scott Adams said, "Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end."

This week, brainstorm ways to practice acts of kindness on November 13th, for World Kindness Day. 

Here are a few ideas—which vary from simple to going the extra mile—to help you get started:
​

• Let someone jump ahead of you in line at the store.
  
  
• Leave a big tip for your server, barista, hairdresser, or other service people.
  
  
• Someone behind you in line for your morning coffee? Pay for their coffee!
  
  
• Add time to expired meters.
  
  
• Write notes to seniors in nursing homes.
  
  
• Encourage your children or grandchildren to donate their allowance to a charity.
  
  
• Invite an elderly neighbor to join your family for dinner. This can make a big impact as you may recall from our August micro-resolution, which focused on loneliness and social isolation.
  
  
• Offer to go to the store or complete an errand for a neighbor.
  
  
• Write notes to our servicemen and women.
  
  
• Give a compliment to a stranger.
  
  
• Cook up extra portions of meals and share them with an elderly neighbor.
  
  
• Offer free babysitting for a night.
  
  
• Provide a meal or snack to your local fire department
  
  
• Clean out your closets and donate items to the Salvation Army or a local charity of your choice.
  
  
• Walk someone’s shopping cart back for them.
  
  
• Allow cars to merge in front of you.
  
  
• Volunteer to walk dogs at your local animal shelter.
  
  
• Donate old towels, blankets, stacks of newspapers and cleaning supplies to a local animal shelter.
  
  
• Bake cookies for the office (or if you live in an apartment building, for the building staff or your neighbors).
  
  
• Donate time to clean up your local park, beach, etc. on your own or with a local volunteer organization.
  
  
• Hold open the door or elevator.
  
  
• Offer to take a neighbor’s dog for a walk.
  
  
• Offer to wash a neighbor’s car.
  
  
• Donate blood (if you are able).
  
  
• Give up your seat on the bus, train, subway etc.

Daylight Savings & Sleep: How and Why to Recover

You are not alone if you are looking forward to the extra hour of sleep gained when the clocks “fall back” next weekend. Who wouldn’t be excited by more ZZZs?

But in actuality, the biannual clock change is quite disruptive to our internal clocks. In essence, every cell in your body has an internal clock, known as the circadian rhythm (CR), which controls your biology on a 24-hour schedule. As explained in our Sleep Better resolution, the primary driver of the CR is our exposure to lightness and darkness.
 
For optimal functioning, our CR requires exposure to bright light during the day, which keeps us alert, and reduced amounts of light in the evening to induce drowsiness and get a good night’s rest. A misaligned CR will not only interfere with your sleep patterns but also disrupt the appropriate timing of the release of hormones that impact hunger/satiety, mood, immunity and metabolism. If you have ever experienced jet lag, then you know how a misaligned CR feels! 
 
It is true that the measurable negative health risks associated with the one-hour loss of sleep when we “spring forward” are greater than when we “fall back.” It is also true that we can anticipate desynchronization of our internal clocks each time the clocks are changed. Why is it harder on the body in the spring than in the fall? Well, it isn’t just the loss of sleep, it is that Standard Time is most closely aligned with the typical and natural CR of the human body, thus it is favored by science when considering discontinuing the bi-annual clock changes. This may be disappointing to those who favor Daylight Savings year-round!
 

​
We wish you a smooth transition in "falling back!" We'll see you next week for a NEW mini resolution! Until then, feel free to email your Motivated Mondays Coach Michele at [email protected] with your individual questions
 

​Oral Hygiene & Your Microbiome

 The relationship between oral health and overall health is an area of increasing interest among researchers and clinicians. 40 years ago, a relationship was observed between atherosclerosis and alveolar bone loss (in tooth sockets). Now we know that a relationship exists between oral health and systemic conditions such as diabetes, cardiovascular disease (CVD), bacteremia/endocarditis, pneumonia, gastritis, rheumatic arthritis (RA), cancer, liver and kidney disease and dementia.
 
As the entry point for the digestive system, oral bacteria can translocate to the GMB, impacting the flora and health. This finding surprised researchers who had assumed bacteria from the oral cavity could not survive the acidic nature of the stomach.

The Human Microbiome Project has discovered oral bacteria in the stool of almost half of all studied subjects. The relationship between the oral cavity and the gut is known as the oral-gut microbiome axis. An imbalance of bacteria in the oral cavity trending towards pathology (periodontal disease, caries, cancer, thrush) is known as oral dysbiosis.

​​We'll see you next week when we visit the relationships between the GMB and past mini/micro-resolutions. But first we'll leave you with an interesting tidbit of information:

​Feel free to email your Motivated Mondays Coach Michele at [email protected] with your individual questions.

(published 10/8)

Introducing Your NEW Mini Resolution: Supporting Your Microbiome!

 
Captain Kirk may have proclaimed space the final frontier, but with regard to human health, the microbiome may end up taking us places no man has gone before.

 
What is the microbiome?

 
On us and within us live trillions of bacteria, viruses, protozoa and fungi which modulate our health. Collectively these are called the microbiome. Even though multiple organs and body systems have a microbiome of their own (such as the skin, the genitourinary system and even your eyeball), most people are referring to the gut microbiome (GMB) when they reference the microbiome, and that is specifically what we will be discussing this month.
 
The GMB cooperates with the host to regulate immunological, metabolic, neurological and endocrine function. It accomplishes this via direct and indirect communication between the gut and the peripheral and central nervous system. Directly, via the vagus nerve—which runs between the gut and the brain—and indirectly, via a network of neurons, proteins and chemicals that also relay messages between the GI and brain. Collectively, the vagus nerve and this network are referred to as the gut/brain axis and transmit messages from the brain to the gut and vice versa. Thus, the relationship is bi-directional.
 
The GMB is an important moderator of this communication as it is involved in nutrient absorption, and the synthesis of enzymes and neurotransmitters, producing metabolites (SCFA, butyrate, acetate, propionate and acetate) which maintain barrier integrity of the gut, modulate the immune system and protect against pathogens. It is thought that high diversity in the microbiome, in which the GMB is balanced, promotes health. Imbalances are implicated in diseases of metabolic, autoimmune and neurological origins.

The GMB is an important moderator of this communication as it is involved in nutrient absorption, and the synthesis of enzymes and neurotransmitters, producing metabolites (SCFA, butyrate, acetate, propionate and acetate), which maintain barrier integrity of the gut, modulate the immune system and protect against pathogens. It is thought that high diversity in the microbiome, in which the GMB is balanced, promotes health. Imbalances are implicated in diseases of metabolic, autoimmune and neurological origins.

 
What do we mean when we say microbiome diversity?

There are over 8,000 strains of microbes living in the GI! Excitingly, research is starting to define specific strains of bacteria implicated in certain disease states, even Mild Cognitive Impairment (MCI)! Some strains have been identified as beneficial and others have been identified as potentially pathogenic. As such, the GMB is currently considered a potential therapeutic target for immunological, metabolic, neurological and endocrine conditions.
 
Interestingly, the microbiome is fully formed by the age of 2 or 3 and initially provided by the mother at birth via the birth canal and during breastfeeding. C-section babies and those bottle fed are thought to have less diverse microbiomes with potential long-term effects on the child’s health and immunity. Throughout life, the GMB is highly modifiable by lifestyle and environment. This can be used to our advantage or disadvantage.

​Feel free to email your Motivated Mondays Coach Michele at [email protected] with your individual questions.

The Interconnectedness of Our Past Brain Brawn Resolutions and Stress

 After a year of mini and micro resolutions, it is likely now apparent how interrelated each resolution is to the others. Each positive behavior introduced has positive implications which tentacle out beyond the initial targeted outcome, in many cases getting multiple positive outcomes for the price of one resolution! Which past resolutions may surprise you by altering the Fight or Flight response and/or activating the Rest and Digest system?  Scroll back through the blog posts to review past Motivated Mondays content.
 

​How Our Past Mini Resolutions Related to Stress

 
Sugar (February mini resolution)
 
Our first 2024 mini resolution was to remove added sugar from our diet. A diet high in added sugar promotes neuro-inflammation, damages blood vessels in the brain, reduces the integrity of the blood brain barrier and promotes the development of amyloid all which lead to injury and even death of brain cells.
 
You may recall from Week 1 this month the physiological response to stress is to release cortisol. Cortisol causes the release of sugar from body stores into the bloodstream, this is intended to supply the body with energy to fight the saber-toothed tiger or run from it. Taming that Flight or Flight response by activating the Rest and Digest system while also reducing dietary sugar can reduce blood sugar, minimizing its impact on neurodegeneration. You can revisit our tips for recognizing added sugar on the label and recipes/meal ideas for dining without added sugar by visiting the Motivated Mondays blog, linked above.
 
Sleep (March mini resolution)
 
In our intro to our Best Your Stress mini resolution, we briefly discussed how the perception of a threat impacts the physiological response. The amygdala, part of the emotional control center of the brain, is responsible for that perception. It is the “stress interpreter,” and, unregulated, drives our stress response, anger, fear, and aggression. The prefrontal cortex is responsible for rational thought and keeping the amygdala in check. When the amygdala overrides the prefrontal cortex, we emotionally respond irrationally and disproportionately to the situation. This is known as an “amygdala hijack.”
 
Once the amygdala has hijacked our prefrontal cortex, our breathwork can help restore homeostasis. But it is consistent quality and quantity sleep that prevents the amygdala from taking over the prefrontal cortex. Sleep keeps the bond between the two parts of the brain well-connected. Our resolution to Sleep Better was in March, better sleep is associated with better cognitive health.
 
Exercise (April/May mini resolution)
 
People who stay fit have a more toned Vagus Nerve, which is better equipped to respond to a stressful response by activating the Rest and Digest system. One metric for the body's ability to recover from stress (i.e., a toned Vagus Nerve) is heart rate variability. High HRV indicates a recovered state, whereas low HRV indicates the body has not fully recovered. High HRV is also associated with fitness.
 
In April & May, we resolved to exercise. You may recall the evidence that exercise is a powerful tool against cognitive decline is irrefutable.
 
(Note: Academic circles debate whether the act of exercise in and of itself is a pure stress response, absent of vagal nerve activity.)
 
Hydration (June mini resolution)
 
In June, we discussed how an episodic reduction in total body water (TBW) hydration by just 1-2% (hypo-hydration) results in impaired cognitive performance. There is evidence that dehydration leads to the build-up of misfolded proteins in the brain (amyloid), which impairs communication between brain cells. Dehydration has also been observed to accelerate Alzheimer’s disease.
 
But what does hydration status have to do with stress? You may recall that low heart rate variability (*HRV) indicates high stress on the cardiovascular system and, in studies when hypo-hydration is induced, HRV drops. In addition, hypo-hydration has been found to increase two salivary biomarkers associated with sympathetic stress, cortisol and salivary amylase. In these studies, the methods of inducing hypo-hydration have been challenged as the stress inducer, not the hypo-hydration status. However, consumption of water has been shown to induce brain activity and improve mood. Don’t forget it IS possible to overdo water consumption and that is why we encouraged you to be familiar with your urine (see the blog!).
 
Fruits and Veggies (FnVs) (July mini resolution)
In Week One this month, we discussed how altering our perception of a stressful event is one strategy for reducing stress. Interestingly, it has been found that those with the highest consumption of FnVs have the lowest odds of experiencing perceived high stress! This finding held true even when controlling for other confounding healthy lifestyle variables such as exercise. This relationship is not well understood, but theorized to be associated with plant-based sources of tryptophan which is used by the body to create serotonin-leading to an overall sense of well-being and happiness.
 
Our FnV mini resolution was in July when we discussed how the micronutrients and fiber in FnVs either may outright prevent neurodegeneration or slow disease progression once it has been initiated. In addition, a diet high in minimally processed FnVs crowds out ultra-processed foods (UPFs), a “food” category gaining notoriety for its negative effects on physical and mental health.
 
Microbiome (October’s mini resolution)
Of course, we haven’t entered October just yet, but creating a diverse and healthy GMB will be October’s resolution. Looking at this image of the Vagus Nerve, its innervations in yellow, one can see the intertwined relationship between the Vagus Nerve, the gut microbiome (GMB) and the brain. It is the Vagus Nerve that connects the brain and the gut and creates the bi-directional relationship between the two organs-making the GMB an ideal target to address cognitive health. Early research shows that the health of the GMB can impact the Vagus Nerve and thus, the physiological stress response.
 
Stay tuned for that October resolution!
 
Nature (August Micro resolution)
With the growing interest in forest bathing, more and more studies have demonstrated how natural environments promote greater vagal function relative to urban environments. To tap the benefits of ecotherapy you just need to get outside in a nonurban environment. Best bet? Take your exercise outdoors (241!).
 
Hearing Loss & Loneliness (Micro resolution)
It is estimated that eliminating hearing loss, a modifiable age-related condition linked to dementia, could reduce the risk of dementia in the general population by 9%. Left untreated, hearing loss can lead to social isolation and loneliness, another risk factor for dementia. Loneliness is considered a stressful condition, with those feeling isolated exhibiting higher cortisol levels and thus experiencing related negative health consequences. A John’s Hopkins study found socially isolated adults have a 27% higher chance of developing dementia.
 
Addressing hearing loss can improve cognition by preventing hearing loss associated structural and functional brain changes and also by reducing feelings of social isolation. If you weren’t able to do so in August, then consider the people you know who may be lonely or isolated, a person who recently lost a pet or spouse, a neighbor who lives alone, a quiet coworker, etc., and extend yourself to them.
 
Lifelong Learning (Micro resolution)
Through feelings of self-esteem and self-efficacy, people who are lifelong learners have been found to possess better coping skills when faced with stress-inducing events and also an improved ability to recover to mental health challenges. Lifelong learning facilitates brain plasticity, the ability of the brain to rewire itself, an incredible component of fending off cognitive decline.
 
Art & Music (Micro resolution)
Considering how a song can lead to a happy toe-tap or how a piece of art can make us sigh at its beauty, it should come as no surprise that Creative Arts Therapies (CATs) can mitigate both the perception of stress and also its physiological effects. These have been measured by participant self-evaluation and biological indicators such as cortisol in saliva. These results have been found to be more impactful when led by a licensed therapist, with musical therapy being the most impactful of all CATs.
 
 
We hope that with each passing month you continue to see the interrelatedness of each resolution and their impact on cognitive health. It ALL matters!