Do you
want to have better balance? Would you also like to boost your brain fitness?
Not only are both possible, but you can do them at the same time!

Doing targeted balance exercises at the right level for you can improve your balance and help you feel steadier and more confident on your feet.

Performing
activities that stimulate your brain can improve your cognitive function at any
age. The great news is that, if you do these at the same time as your balance
exercises, you get double the results and have more fun!

The
opportunities to boost your brain function and improve your balance are endless
(and great fun too).

Should I Be Doing Balance Exercises?

If you
aren’t having trouble with your balance, you will want to work hard to maintain
it, before any problems develop. And if you are having difficulties, you
must do exercises to improve or at least to prevent further decline.

The key is
to do exercises that are at the right level for you – not so easy that you
could do them in your sleep, not so hard that you feel unsteady and worried
about falling.

How About Brain Stimulation Exercises?

But can I improve my brain function at the same time? Indeed, you can! Until recently, we thought that our brains were hardwired in childhood and things would only deteriorate over time.

Neuroscientists
have now discovered that we can do two amazing things with our brain at any age:

• One, we can grow new brain cells, a process called neurogenesis, and
• Two, we have also learned more about the ability of our brains to change throughout life. This process, called neuroplasticity, means that our brains can grow and specialise in response to external factors and stimulation.

You know
that the “move it or lose it” principle applies to your body as you get older.
In the same vein, we must recognise that “use it or lose it” applies to your
brain. The more you stimulate and challenge your brain cells, the healthier
your brain will be.

Why Should I Combine Brain Boosts with Balance Exercises?

In real
life, we are rarely doing just one thing at a time. When we are in a class or
exercising quietly at home, we have the luxury of concentrating on a specific
balance exercise. It’s great to do this sometimes (and it does help to improve
our balance).

However,
more often than not, when we need to deploy our balance skills in everyday
life, we don’t have that luxury.

Maybe we
are rushing down the stairs at home to answer the door, trying not to trip over
a sleeping cat. Perhaps we are stepping off the bus and looking out for
children racing down the street on scooters.

Or we are
out, walking on uneven cobblestones in a foreign city, looking up at the
historic architecture –
and not watching our feet.

In real
life, we are rarely able to focus 100% on our balance. So, our training must
reflect this. We must practice maintaining our balance while our brains are
otherwise occupied.

How Will This Help to Improve My Balance?

When your
brain is busy concentrating, the other areas that control our balance (eyes,
ears, muscles, and joints) have to work harder to keep us steady. This
additional challenge translates into everyday life when we need to maintain our
balance in the face of various obstacles and distractions.

Here are
two combination Brain & Balance exercises you can try today.

When doing
balance training, remember to:

• Stand close to something you could
  hold onto (just in case). A tall chair, table or kitchen worktop is good.
• Stand up tall with good posture.
• Keep breathing (it’s really easy to
  hold your breath when you concentrate!).

Watch the
videos to see which brain & balance boosts we try together. Don’t’ worry –
do the best you can and have fun!

Brain + Balance Boost #1: One Leg Stand Plus Mental
Challenge:

Technique
tip: When you stand on one leg, keep pulling up tall and stay aligned (don’t
let yourself tip to one side).

Brain + Balance Boost #2: Tandem Stand Plus Brain Boosts

Technique
tip: When you do the tandem stand, check that your weight is evenly distributed
over both feet.

Also, if
you feel too unsteady in this position, take the front foot slightly to the
side to give yourself a wider base of support.

Variety is the Spice of Life and Crucial for Brain Training

One of the
key principles of brain training is variety. So, we have to keep shaking things
up! Here are some more ideas for brain boosters you can try when doing balance
exercises:

• Work out complicated maths sums (the sillier, the better!). Sometimes, my son has me go on doubling numbers for as long as I can. It starts simply with three plus three, but before you know it you are dealing with some crazy numbers.
• Do your balance exercises while watching a general knowledge or other quiz show (e.g., University Challenge, Countdown, etc.). You can join in and do your exercises at the same time.
• Speak in a foreign language. You could try translating today’s newspaper or pretend to be telling someone what you did yesterday.
• Try to memorise a poem or song, or to recite something from memory.
• Draw or write in the air with your hands. You can try making different shapes with each hand. Try this Brain Boost video while standing on one leg or in a tandem stand:

Here are
some bonus brain boosters you can do with a friend or family member:

• Play a word game; maybe a word
  association game.
• Or the first/last letter game. You
  choose a category (e.g. cities). You can only say the names of towns and
  cities, and they always have to start with the final letter of the previous
  one, e.g., Paris – Seattle – Edinburgh – Houston, etc.

I hope you have enjoyed learning about these fun brain/balance combination exercises. If you want more exercises to improve your balance, take a look at our free, four-week Balance Boost video series.

These
online videos are short, clear and easy to follow. They will help you to feel
steadier on your feet and more confident.

Why
do you want to improve your balance? How do you feel about your brain health?
Which of these brain/balance combinations will you try? Join the conversation
below!

Sometimes — usually — costars pretend to be BFFs while they’re promoting a TV show or movie but obviously aren’t real friends. Millie Bobby Brown and Noah Schnapp are different. Sure, they met on the set of Stranger Things but their friendship transcends any show promotion. It was obvious, and adorable, during an Instagram Live last week, in which Brown showed off her chic new haircut while Schnapp wore under-eye patches from his bestie’s beauty line, Florence by Mills.

To promote season 4 of Stranger Things, Brown has been giving pop star with her long blonde extensions with ’90s bangs. The whole look seemed fun but like a lot of work for the 18-year-old. That’s why we were excited to see her back to a short bob that feels fresh and youthful. It’s probable all her stylist did was remove her extensions and give her strands a trim but her hair looks soft, shiny and healthy.

TikTok.

It’s a style that looks great with no-makeup on Live with your best friend, as well as sleek and slicked-down for a red carpet. This look is one of her best yet, with hair by Marty Harper and makeup by Kelsey Deenihan Fisher.

Source: Instagram

If you missed Brown and Schnapp’s Instagram Live, you can thank TikTok for capturing a ton of the adorable conversation. Brown teaches Schnapp how to wear Florence by Mills’ Swimming Under the Eyes Gel Pads ($34 at Ulta Beauty). “No, you’ve got two on your face, Noah,” she says when he doubles up on the same eye. He wears them for the rest of the convo so you know he ended it wondering how his skin felt so soft and hydrated.

The cute convo continued when Schnapp tried to describe Brown’s style, saying “There’s a lot of Louis Vuitton in there. I would say you dress really elegantly and everything has a little bit of flair. There’s always something out there a little risky. I like it. I like your style.” We do, too.

I love getting older! How many women do you know who feel that way?

Sure, my body is changing, and my eyesight may not be as good as it used to be, but I consider that a gauntlet thrown by Mother Nature to keep me active, eating healthy and working out on a regular basis. I accept the challenge!

I believe in positive ageing: feeling good about yourself, keeping fit, active and healthy, and engaging fully in life as you grow older. You couldn’t pay me to be in my 30s again. My 50s were my favorite decade, and I expect my 60s to be even better!

What I Love About Getting Older

Age brings a growing appreciation for what is good about life and my list seems to grow longer with every passing day. For instance, I work to create deeper relationships with friends and loved ones – not because I have more time, but because I care more.

My spectrum of life widens with every passing year. I look at things more broadly and care more deeply. I worry less about how things ‘will turn out’. I pretty much know the answer at this point.

Also, I have become less emotional and more thoughtful. I think before I act more often, which has been life changing. I care less about what people think of me and more about what I think of them.

I’ve learned that worrying never stops anything from happening. I also know that I am very good in an emergency. That combination has taught me to worry less and enjoy life more.

Worrying Less About Expectations

With age, expectations seem to be lower. There is less pressure to perform (especially from myself). Overachieving has become an option, not an obsession.

I can go to bed early without having to explain why and without worrying about whether I am ‘missing out’ on something. I can flirt shamelessly and no one takes me seriously, which makes it great fun.

I am simplifying, downsizing and no longer trying to keep up with the neighbors. I have been there, done that and have many charitable donation receipts to prove it. Minimalist? Not quite, but it’s all very freeing.

Learning to Appreciate Me

As a result, I have learned to appreciate myself. I know what I like and need to be happy, and I am far less willing to compromise on any of it. I have (more) great stories to tell with every passing year, and I take the time to tell them, instead of rushing through the highlights.

Also, I fully know who I am, I like who I am, and I really don’t see myself changing much in the future. I have become much more willing to speak my mind, regardless of how unpopular my opinion may be.

I have gained the kind of confidence which comes from life experience. I know what matters and what doesn’t, and I don’t ‘sweat the small stuff’.

I am secure in my ability to provide for myself. Do I worry about the future? Of course. We all do, especially in uncertain times as these. But I do have a plan.

Most of all, I love knowing that I likely have 30 or more years still ahead of me which I can use to become even more centered, self-assured and accomplished. In our first 30 years, we typically grow up, get an education and make major life decisions.

During the next 30 years, we usually focus on family and career. It’s my third 30 years that I am most interested in. Why? Because it’s the time when I can really focus on me, my passions and my goals for a happy, healthy, independent life.

What do you love about getting older? What challenges has Mother Nature thrown your way, and how are you dealing with them? Do you think a positive attitude leads to healthy ageing? Which decade has been your favorite? Please join the discussion below!

Sometimes — usually — costars pretend to be BFFs while they’re promoting a TV show or movie but obviously aren’t real friends. Millie Bobby Brown and Noah Schnapp are different. Sure, they met on the set of Stranger Things but their friendship transcends any show promotion. It was obvious, and adorable, during an Instagram Live last week, in which Brown showed off her chic new haircut while Schnapp wore under-eye patches from his bestie’s beauty line, Florence by Mills.

To promote season 4 of Stranger Things, Brown has been giving pop star with her long blonde extensions with ’90s bangs. The whole look seemed fun but like a lot of work for the 18-year-old. That’s why we were excited to see her back to a short bob that feels fresh and youthful. It’s probable all her stylist did was remove her extensions and give her strands a trim but her hair looks soft, shiny and healthy.

TikTok.

It’s a style that looks great with no-makeup on Live with your best friend, as well as sleek and slicked-down for a red carpet. This look is one of her best yet, with hair by Marty Harper and makeup by Kelsey Deenihan Fisher.

Source: Instagram

If you missed Brown and Schnapp’s Instagram Live, you can thank TikTok for capturing a ton of the adorable conversation. Brown teaches Schnapp how to wear Florence by Mills’ Swimming Under the Eyes Gel Pads ($34 at Ulta Beauty). “No, you’ve got two on your face, Noah,” she says when he doubles up on the same eye. He wears them for the rest of the convo so you know he ended it wondering how his skin felt so soft and hydrated.

The cute convo continued when Schnapp tried to describe Brown’s style, saying “There’s a lot of Louis Vuitton in there. I would say you dress really elegantly and everything has a little bit of flair. There’s always something out there a little risky. I like it. I like your style.” We do, too.

For many years, I suffered pain in my joints, insomnia and bouts of gastric distress. I was overweight and stressed.

I talked to my doctor about my pain and symptoms, and her response was, “Lois, you’re getting older. It’s osteoarthritis. And people start to sleep less as they get older. Get more exercise. It might help.”

In other words, she didn’t know what was causing my problems and offered no options for curing my health issues. I began to walk daily, watched what I ate and started taking a sleep aid. I slept better, but the stress and pain remained, and I continued to gain weight.

An Important Realization Regarding Your Health After 50

Then I had a moderate heart attack. It didn’t feel so “moderate” to me – the pain was excruciating. I spent four days in the hospital, flat on my back. When they let me get up, I could barely walk to the restroom, but I worked at it, and slowly recovered.

When a holistic doctor I knew suggested that heart attacks and the other symptoms I experienced could be caused by inflammation, I began to read about it. I discovered that inflammation is often caused by an allergic response.

Although I love to cook and have always made most of my meals from scratch using whole foods, the realization that I could be causing my own pain simply by eating was eye-opening.

After reading Is This Your Child?: Discovering and Treating Unrecognized Allergies by Doris Rapp, M.D., I came to believe that it was likely I had undiagnosed food allergies. Research shows that the top allergy-causing foods are: wheat (gluten), milk, soy, eggs, peanuts, tree nuts and shellfish, among others.

Dr. Rapp’s single elimination diet process is to eliminate one food for four days, and then add the food back to the diet on the fifth day. I followed the book’s elimination diet, one food at a time, and kept a food journal noting what I ate, and how I felt after eating the food.

A few foods were quickly identified as allergens. For instance, soy milk surfaced as the primary cause of my hay fever allergies. The most dramatic change, however, came when I eliminated dairy products. After four days of no dairy, I realized I was pain-free for the first time in years!

Better eating and stress-reducing lifestyle changes (read: partial retirement) have dramatically changed my health and likelihood to live a good, long time.

What lessons can you learn from my journey? Take charge of your own health! And here are five ways you can be in control of your health destiny…

Know Your Body

You have lived in your body all your life. When healthy, human bodies are not supposed to have pain. If you have pain, it is a signal that something is wrong. If something changes in your body, write it down and tell your doctor. If you keep track of these changes, you may be able to correlate them to something you are doing or eating that is causing the change.

Take Responsibility for Your Health

Doctors are generally brilliant and they do the best they can, but they are not all-knowing. Webster’s dictionary defines diagnosis as “the art or act of identifying a disease from its signs and symptoms.” Many diseases or health problems can present the same symptoms. Learn to ask your doctor if your diagnosis is the only possibility; ask “What else could it be?”

Do your own research. Ask questions. If you think there might be other explanations for your health problems, get a second opinion. Be your own advocate. If you don’t think you can advocate on your own behalf, ask a friend to come to your doctor’s appointments with you to question and advocate for you.

Pay Attention to What You Eat

Your gut is as important as your brain. Keep it healthy by eating the best foods you can afford. If you think a food may be causing a problem for you, keep a food journal that includes what you ate, when you ate it, and any changes in how you feel. It will help you and your doctor track symptom patterns.

Reduce Stress

Stress can exaggerate any health problems you have. Find ways to reduce your stress to improve your health. Take time for yourself. Exercise. Light a soothing candle. Take a bath. Have a cup of tea. Do what you must do to take care of yourself.

Get Enough Sleep

Sleep is absolutely necessary to life. Try to get seven or more hours of sleep each night. Staying on a regular schedule promotes sleep. Eliminating electronics in the bedroom can improve sleep; don’t watch TV or play on the computer right before bed. Try yoga, a bath or sex before bed instead.

What are you doing to take charge of your health? What things do you do to reduce stress? Do you pay attention to what you eat? Please join the conversation in the comments section below.