You Can Start Each of These Right Now to Fight Dementia
Real Recess has taken you through many Cognitive Workouts. But you may not have time to add those 30 minute classes into your schedule. That is why we are breaking down the principles into 3 simple practices you can do everyday; like a Real Recess Break.
First, breathe through motion. We have done that in our classes but try it while walking, anywhere. You are going to start with slow and steady steps and breathe in for the first step and out for the next step. Continue this process for 10 steps (unless you get light headed, then stop the pattern and go back to normal breathing). If you accomplished that task, move on to breathing in for 2 step and then out for 2 steps repeated 10 times. Continue to slowly increase your breaths and steps as you master the lower numbers. Just practicing the pattern is helping, it doesn’t matter how many breathes you get up to. Practice, practice, practice.
Second, sing from memory. You could memorize and learn new songs or better yet, try to recall old songs that bring back new feelings. To take it a step further, be social (which is great in itself for fighting dementia) and sing with a group maybe in a religious setting or just at a concert.
Lastly, plan your sleep by using the 7 steps below. It may be overwhelming at first so only do one step at a time. Once these seven steps become a habit, it should be a natural part of your lifestyle.
Stop consuming caffeine 5 hours before bedtime.
Dim the lights (including screens) 1 hour prior to bedtime.
Monitor the bedroom temp between 65-75*F (depending on the season).
Invest in comfortable bedding for you (mattress and sheets)
Prepare a quiet atmosphere with earplugs if needed.
Keep pets and kids in their own separate rooms during sleep.
Set your alarm for 7-9 hours after you intend to fall asleep with a gradually increasing volume.
That is all. You can do these everyday without wearing yourself out. Which one are you going to start right now? Maybe a little tune from your past? In the jungle, the mighty jungle, the lion sleeps tonight…..
