The Alzheimer’s Association has some very useful tips in detecting this disease by comparing Alzheimer’s behavior to typical age related changes in behavior.

And yes early detection is a good thing even though there is no cure because it allows the person and their family to make plans and to obtain support and counseling which is often necessary when living with this disease.

Let’s have a look at those 10 warning signs:

1. Memory loss that disrupts daily life as opposed to sometimes forgetting things, like appointments, but remembering them later.
2. Challenges in planning or solving problems as opposed to making occasional errors when say, balancing a checkbook.
3. Difficulty completing familiar tasks at home, at work or at play, as opposed to to occasionally needing help to use setting on electronic equipment.
4. Confusion with time or place, as opposed to getting confused about the day of the week but figuring it out later.
5. Trouble understanding visual images and spatial relationships as opposed to vision changes related to cataracts.
6. New problems with words whether speaking or writing, as opposed to sometimes having trouble finding the right word.
7. Misplacing things and losing the ability to retrace steps as opposed to misplacing things from time to time (glasses and keys)
8. Decreased or poor judgment as apposed to making a bad decision every now and then.
9. Withdrawal from work or social activities as opposed to sometimes feeling weary of work or social obligations.
10. Changes in mood and personality as opposed to developing specific ways of doing things and becoming irritable when a routine is disrupted.

If you notice any of these signs, please see your doctor immediately. The Alzheimer’s Association’s website has loads of other helpful information about this disease. You can visit them here:  http://www.alz.org/index.asp

Source: Alzheimer’s Association

In fact there is a widespread evidence that suggests that direct contact with nature leads to increased mental heath. I think this quote from a study sums it up quite nicely:

“The wilderness inspires feelings of awe and wonder, and one’s intimate contact with this environment leads to thoughts about spiritual meanings and eternal processes. Individuals feel better acquainted with their own thoughts and feelings, and they feel ‘different’ in some way — calmer, at peace with themselves, ‘more beautiful on the inside and unstifled.”

And is there any wonder why city dwellers flock to the great outdoors and to nearby rural getaways and parks on weekends?  There is that need for us to connect with nature – with what is real and natural.

And what about exercising in nature? We already know there are numerous benefits to exercising including:

• Improving our health and body

• Increasing our energy levels

• Helping to improve our mind wellness by increasing our sense of self-esteem and lifts our mood

• Taking us out of our present situation and giving us a temporary reprieve from our everyday troubles

• Helping us to manage stress

• Helping us to sleep better

But research also shows that outdoor exercise has a more beneficial effect than indoor exercise. And if we think about it, we know this to be true. Exercising in nature rather than in a gym just feels better doesn’t it? Close your eyes for a moment and remember how you felt during your last great outdoors exercise routine. Doesn’t it bring back a feeling a calmness and relaxation.  It’s all about mind wellness folks.

Now compare that to your memory of your last exercise experience in the gym. No comparison right? Yes, exercising in nature seems to fill us up and give us a boost of happiness and overall well being. It’s a boost to our mind wellness. And isn’t this great news for us all, particularly those of us who suffer from depression.

Now that our days are long and the weather is glorious (at least most of the time), take advantage of the great outdoors and of nature to take a walk, or a jog or whatever activity your heart desires. Your body and your mind will thank you.

Source: Psychological Benefits of Nature Experiences

Don’t miss this Free Webcast on Sunday, May 16th as the

According to the Center’s website, research will be focused on creating a world where healthy qualities of the mind flourish:

“The Center for Investigating Healthy Minds, through hard-nosed basic and translational scientific research, will help to pave the way toward more widespread incorporation of methods and practices to nourish positive qualities of mind throughout society.”

According to Yahoo News, the study is being spearheaded by Richard Davidson, neuroscientist at UW-Madison and one of Time magazine’s most influential people. It will also include a diverse mix of scientists and scholars – all focused on one purpose – the health quality of the mind. Apparently the seeds for this study were planted back in 1992 during a meeting with Davidson and the Dalai Lama in India.

Yahoo News reported that “Davidson’s research has so far used brain imaging technology on Buddhist monks and other veteran practitioners of meditation to try to learn how their training affects mental health.”

Initial findings suggest that traits like compassion, empathy, kindness, happiness and attention can be improved with meditation. If this is so, the implications can mankind can be huge.

The Center for Investigating Healthy Minds will be providing a live webcast of its May 16th event with His Holiness the 14th Dalai Lama and CIHM Director Richard J. Davidson.

The event, titled ‘Investigating Healthy Minds’ starts this Sunday at 2:15 p.m. Click here for more information about the event and for instructions on how to log into the free webcast. This historic opening ceremony is being dubbed “Change your Mind, Change the World.”

“A human being is part of the whole, called by us ‘universe,’ a part limited in time and space. He experiences himself, his thoughts and feelings, as something separate from the rest — a kind of optical delusion of consciousness. This delusion is a kind of prison for us, restricting us to our personal desires and to affection for a few persons nearest to us. Our task must be to free ourselves from this prison by widening our circle of compassion to embrace all living creatures and the whole of nature in its beauty.”

- Albert Einstein, 1921

Source:  Yahoo News

Source:  Center for Investigating Healthy Minds

The study chose 61 mother-daughter couples then deliberately raised the stress levels in the girls, aged 7 to 12 by telling them that they had to solve math problems and give an unrehearsed speech in front of strangers. The idea was to send the girls’ hearts racing and to bring about an increase in the stress hormone cortisol.

Researchers then divided the study group in 3 distinct categories. One group was given full access and contact with their mothers. Another group was allowed just verbal contact and the third was allowed no contact. At the end of the period, all girls were tested for oxytocin levels as well as cortisol levels.

The group that was given full access to their moms and the group that was given only verbal access experienced similar increases in oxytocin levels and similar decreases in cortisol levels.

This is cutting edge information because scientists previously associated the release of oxytocin with only physical contact. And best of all, the study found that this form of verbal hugging had long lasting effects.

Bottom Line: Moms – our voices are powerful instruments. We can hug our girls by just giving them a reassuring phone call when we can’t physically be there. And isn’t that great to know. Isn’t it great to know that our voice has a measured effect on raising our daughters oxytocin levels while at the same time lowering their stress cortisol levels. Ah moms – we are just the best!

What scientists are going to do next with this information is anyone’s guess. But rest assured, the moment that telephone companies get wind of this study, we are going to see a whole new slant to their advertising. The phone companies are going to give oxytocin and cortisol a whole new meaning.

Source: Journal Proceedings of the Royal Society B

Other posts about Oxytocin:

Mind Wellness:  Is the Prosperity Hormone the next Secret?

Mind Wellness:  Feminine vs Masculine Prosperity Model

Key points in the first post in this series: Mind Wellness: Is the Prosperity Hormone the next Secret?

• Women want and need to discover our life purpose
• Women want more prosperity
• Our history of being persecuted led us to suppress our feminine in favor of the “safer” masculine model or Adrenaline Model
• The Adrenaline Model doesn’t resonate with most women
• Many women have difficulty attracting prosperity on a consistent basis because of this mismatch

Masculine Prosperity Model

So what does the Masculine Prosperity model look like? Well I don’t think there are any surprises here. If we go way back to the caveman days where men were hunters and protectors, we can clearly see the Adrenaline Model in action. The fight of flight action – the survival of the fittest mentality – and the protector role, all wrapped up into one.

Fast forward to today and surprisingly we see many of these same characteristics, almost is if they are wired into the male DNA. If you think about it, it’s very similar to the way men conduct business today. Total domination is it in the male world!

And where were the women when the men were off hunting and fighting? We were the caretakers, raising children, gathering and nesting. This too has been wired into our DNA – this is how we have been programmed. Now it’s pretty easy to understand why the masculine, Adrenaline Model just doesn’t work for us – it’s a mismatch for most. Or as Dr. Singleton says, “it just doesn’t click.”

Feminine Prosperity Model

So if the masculine Adrenaline Prosperity model doesn’t work for women, what does? How do we go about consistently attracting prosperity in our lives in a way that resonates with us – with our being? Well the answer appears to be to tap into the Female Prosperity Hormone – Oxycotin. Oxytocin is a hormone which is made in the hypothalamus in our brain, stored and released from the posterior pituitary gland. “We also see it during breast feeding and in maternal behavior in general. It’s the bonding hormone or cuddle hormone.”

So again, Drs. Drake and Singleton have shared loads of valuable information with us. My suggestion – review this post and see how this information sits with you – how it resonates with you. This is cutting edge info ladies and I hope that you will stay tuned for additional posts in this series including:

Mind Wellness: Is the Adrenaline Model making Women Sick?
Mind Wellness: Learn about Oxytocin – the Female Prosperity Hormone
Mind Wellness: The Oxytocin Pathway

Prosperity

Is it possible? Could it be true? Is there an actual Prosperity Hormone? A hormone that we can stimulate to increase abundance and success in life while relieving fatigue? Could this be the unveiling of another secret?

I was first introduced to the subject of a Prosperity Hormone when I listened to a series of conference calls with Dr. Ellie Drake, founder of BraveHeart Women Global Community and Dr. Sugar Singleton, board-certified medical doctor, spiritual leader and a prosperity coach whose purpose is to empower women.

Truth be told, I was impressed with the creditability and success of these seemingly powerful women and this topic sounded too cutting-edge to miss. So listen up ladies, I’m going to be sharing what I’ve learned about the Prosperity Hormone in a series of blog posts because this topic is huge. And who wants to miss out on any part of this new secret?

We Want More from Life including Prosperity

In my conversations with women there is a recurring theme. We want to be able to tap into our passion and our purpose in life. And yes, absolutely, we want more prosperity too, both personally and professionally! But there’s something more, we want to be able to reach out – to join hands with others – we need and want a sense of community.

Many self help books would have us believe that all you have to do is to have a positive mind set and we will attract prosperity. Not true, according to Dr. Sugar, “Prosperity attracting it is not just a mental process. It’s not just you willing it to happen. That’s working too hard. You want to learn how to create smart.”

The Demise of the Sacred Feminine

Remember those stories of witch hunts in the 16th and 17th centuries where rumors spread like wildfire about women being witches. There were countless burnings at the stake and according to Drs. Drake and Sugar it was during this time that the “sacred feminine was declared demonic.” This resulted in a suppression of the feminine in favor of the “safe” masculine model.

As one would expect, the masculine model just doesn’t resonate with women – energetically, physiologically or emotionally. Living the masculine model, also referred to as the Adrenaline Model causes us to feel exhausted, depressed and confused and guess what else? We become inconsistent in attracting prosperity – Yikes – definitely not good!

I think that’s enough stuff for us to digest in this post.  But there’s lots more coming!

Upcoming Posts in the Prosperity Hormone Series:

Mind Wellness: Prosperity Hormone vs Adrenaline Model
Mind Wellness: Is the Adrenaline Model making Women Sick?
Mind Wellness: Oxytocin – the Female Prosperity Hormone
Mind Wellness: The Oxytocin Pathway

Groovy Relaxation Techniques

We’ve discussed Stress Management Techniques in an earlier post – tried and true methods that have worked for me to stop stress in its tracks. Here are a few groovy relaxation techniques that are sure to mellow out even the most stressed out kitten.

Progressive muscle relaxation

This technique basically involves tensing a group of muscles for a short period, followed by a longer period of relaxation. Lying flat on my back either on a yoga mat or in bed after a nice warm bath seems to work best for me. With eyes closed, take a couple of deep cleansing breaths and focus on tensing the muscles in the toes. Hold for about 5 seconds and then focus on the relaxing the toes for about 30 seconds. We’re going to repeat this process moving up our entire body and ending with our ears.

Progressive muscle relaxation is a real eye opener as to how much stress we carry around in our bodies. Knowing how to release this tension is awesome. This is a great way to drift off to sleep at night.

Visualization

This technique involves visualization techniques in order to induce a state of relaxation. I take great comfort from the sea. So I often visualize one of my favorite beaches in the Caribbean, with a picture perfect sunset, soft gentle breezes blowing with the sound of waves lapping on the shore. Get the picture? Slow and purposeful breathing while visualizing your own perfect setting is great stress reliever.

Autogenic relaxation

Although I have no personal experience with this particular form of relaxation technique, it involves deep breathing and body work to promote a relaxed body and a calm mind. Wikipedia gives a pretty comprehensive explanation as to both its method and benefits. In a nutshell, we use the awareness of our body, visual imagery and the breath to reduce stress.

As with everything else in life, practice makes perfect. To gain the most out of any relaxation technique you need to practice regularly in order to optimize the benefits.

Listen as Health & Wellness expert Michelle Rodulfo talks about tried and proven stress management techniques that help us to live a more balanced life.

1. Well wouldn’t you know it – at the top of my list is to take a deep breath. Yup – this sounds simple but it really works. Listen to my podcast Take a Deep Breath to learn more about this simple effective technique.

2. Learn to say NO. We women have a way of putting too much on our plates and end up being overburdened. What’s worse is that we feel a sense of guilt when we do say NO. Well ladies, I’m here to tell you that saying No can be one of the most liberating things that we can do to keep our sanity and to reduce our stress levels. Learning how to say NO in a non-offending way is the trick to eliminating that guilt factor. Saying something like “I would love to help, but this time I’m just not able to. I’m sorry, maybe next time” has worked for me. And for heaven’s sake, don’t feel that you have to explain any further! Just make sure that you practice your “NO not this time line” so that you say it without hesitation when you need to.

3. Exercise. Now this is a no brainer. We already know that carving out our exercise time not only helps us to maintain a healthy weight, but also helps us to clear our minds as well. Exercise is a proven stress management technique.

4. Take time to enjoy what makes you happy. Remember my daughter’s New Year’s resolution to only purse things that made her happy? So identifying what those things are and scheduling time within our day to pursue our happiness is BIG.

5. Get a good night’s sleep. Did you know that many of us are seriously sleep deprived? We have somehow gotten used to sleeping less and less and we forget that are bodies operate best with 7-8 hours sleep each night. It’s during sleep that our bodies have a chance to rejuvenate. Make sleep a priority in your life.

6. Plan your day the night before. This is another stress management technique that has worked really well for me. It allows me to move easily into my day, ensuring that the priorities get taken care of.

7. Get a massage. Yes, lying on that table and having an experienced massage therapist have a go at my knots and tightness in my neck and shoulders is a particularly wonderful and totally enjoyable stress reducer.

8. Don’t make rush decisions. My motto is if you want a decision in a hurry then the answer is NO. I’ve learnt the hard way that when I’m rushed into making a decision, it’s invariably the wrong one. So sleep on it – making rushed decisions will likely add to our stress levels.

9. Mediation. Mediation is another proven stress reducer and my favorite practice is a breathing mediation for 20 minutes at least 5 times/week.

10. Write if all down. Whenever something worrisome is on my mind this will invariable interfere with my sleep. So I take a minute before going to bed to write it all down and leave it right there for me to deal with in the morning. This pretty much ensures that I won’t be up at 2 am doing the senseless worrying thing.

So there you have it. My own tried and true top 10 Stress Management Techniques. I would love to hear yours!

Stay tuned for further posts in this series including: Massage Therapy for Stress Management, Personal Stress Management Questionnaire and Relaxation Techniques.

Stress is our body’s response to any situation. Since we all have different interpretations and reactions to the things that happen in our lives, we all have different stress levels. Remember that our body is always trying to protect and preserve itself – this is our natural survival response. So when we are faced with a stressful situation our body springs into action by releasing increased levels of cortisol and adrenalin which heightens our awareness, increases our blood pressure, heart rate and breathing rate. We may also experience altered sleeping patterns – all in an effort to help us to deal with our stress.

In theory, once the stress has been removed, our bodies return to normal and life goes on. But do you ever notice that some people get stressed more than others? I think the trick is to try to put things into perspective.

Richard Carlson’s book, Don’t Sweat the Small Stuff–and it’s all small stuff (Don’t Sweat the Small Stuff Series), is a great little book that helps us to do just that.  He states that many of the things in our lives that we get worked up over are really minor and are of no significant consequence – so don’t sweat it! As far as I’m concerned, when a seemingly stressful situation presents itself, I take a moment to determine if my health, safety or well being is being adversely affected. If not, then I just take a deep breath, understand the situation for what it is, and try to let go. Hey, getting angry at the guy who cut me off in traffic is surely going to create more stress in my body than it does in his……so I’ve learned to let it go!

Oh, and a big thank you to my dear sister for gifting me the book Don’t Sweat the Small Stuff–and it’s all small stuff (Don’t Sweat the Small Stuff Series). It’s a quick read and has really helped me to think and live differently.

Stay tuned for further posts in this series on Stress including Stress Management Techniques, Massage Therapy for Stress Management, Personal Stress Management Questionnaire and Relaxation Techniques.