As we move into summer, many will want to exercise outdoors to stay active and get some fresh air. That’s great news, as health experts recommend at least 150 minutes of moderate aerobic activity each week. Also, moving your exercising outdoors can boost your mood and improve your concentration.

The U.S. Bureau of Labor Statistics reports that walking is the most popular type of exercise

Trails, exercise parks, sports fields and stairs provide endless opportunities to switch up your workout. However, working out in hot and humid weather can put extra stress on your body, so consider the following tips to safely exercise outdoors:

• Avoid the hottest part of the day. If possible, plan your workout before 10 a.m. or after 3 p.m. to dodge strong sun rays.
• Wear light-colored clothing. Dark colors absorb the heat, while light colors reflect the sun. Lightweight, loose-fitting clothing will help air circulate and keep you cool.
• Apply sunscreen. Choose a broad-spectrum sunscreen that’s at least 30 SPF. Reapply every two hours, even if the label says it’s sweatproof. Wearing a wide-brimmed hat can also protect your face from the sun.
• Stay hydrated with water. Drink water before you head out and try to take sips every 15 minutes during your workout—whether you’re thirsty or not.
• Replenish your electrolytes. Instead of reaching for a sports drink after a workout, consider replacing your electrolytes with foods like chia seeds, kale, coconut, or fruits and vegetables.
• Listen to your body. If you’re feeling dizzy, faint or nauseous, stop exercising immediately. Sit in the shade and drink water until you’re feeling better.

How Nutrition Impact the Brain

Nutrition plays a critical role in brain function, as the brain is one of the most metabolically active organs in the body. The brain requires a constant supply of nutrients to maintain its structural and functional integrity, and a deficiency in any of these nutrients can significantly impact brain health.

Certain nutrients have been shown to have a positive impact on brain function. For example, omega-3 fatty acids found in fatty fish (e.g., salmon and tuna), nuts and seeds have been shown to improve cognitive function, memory and mood. The B vitamins in leafy greens, legumes and whole grains are important for producing neurotransmitters that regulate mood and behavior. Antioxidants, which are found in colorful fruits and vegetables, protect the brain from oxidative stress and inflammation. Overall, a well-balanced diet rich in nutrients and low in processed foods and sugar is essential for optimal brain health and function.

Talk to your doctor if you have questions about brain health.

Posted by Alyssa Malmquist on August 31, 2022

If you’ve ever felt a surge of well-being while listening to classical music, you’re certainly not alone—and best of all, that doesn’t have to be a temporary feeling. Research indicates that this type of music offers plenty of long-term benefits when it comes to your health.

Improved heart health

Should Mozart and Strauss be part of your heart health strategy? That’s the conclusion of a German study that looked at the effects of classical music compared to other genres. A group of healthy participants listened to either pop music or classical music for just a few hours, and those in the latter group showed lower blood pressure and heart rate after listening.

Even those who already have heart issues could see an advantage. Another study looked at the effects of classical music on participants with heart failure and found that 30 minutes daily for three months resulted in better sleep, lower anxiety and depression, and higher quality of life.

Better pain control

There’s an effect called “music-induced analgesia,” which means that music can actually reduce pain in a way that’s similar to pain medication. For example, a study on patients with fibromyalgia—a condition that tends to come with considerable, chronic nerve pain—found that listening to music, including classical music, can reduce pain and even improve functional mobility.

That study noted that the mechanism is likely related to how music boosts dopamine, one of the hormones related to feelings of well-being. When this happens, your brain may reduce pain signals.

Another study reports that classical music may have an effect on acute pain as well. Researchers found that people recovering from surgery were able to be prescribed lower doses of pain relievers when they listened to this type of music, and even tended to have shorter hospital stays.

More mental clarity

With a more comprehensive amount of mental quiet, it’s much easier to concentrate and focus on tasks at hand, and classical music can be a boon for providing that type of ease.

For example, research published in the Journal of Music Therapy looking at the effects of music written by Mozart versus “new age” music found that both types inspired feelings of thankfulness and love, but participants in the classical music group had substantially higher levels of mental quiet, awe, and wonder.

This seems to be true even for kids. A study from the Institute of Education at the University of London assessed the effects of classical music on children aged 7 to 10 and found that after just six listening sessions, they showed higher levels of concentration and self-discipline.

Lower stress

How does classical music stack up against other relaxation techniques? Quite well. One study, published in the journal PLoS One, recruited 60 women and split them into three groups: one that listened to the classical Miserere by composer Gregoria Allegri, one that enjoyed the sound of rippling water, and the last with no sound at all, only rest.

The three groups differed significantly in terms of stress response. While the music group had more stress than the water group while listening, it showed much faster recovery than the other groups. Researchers concluded that because of this, music should be seen as an intervention tool for stress management and stress-related health issues.

That last item is particularly important, because stress has been shown to contribute to a range of health issues, including low back pain, cardiovascular disease, even some cancers. Lowering stress levels in a way that helps you bounce back quickly from stressors can potentially mitigate these risks.

What about other music?

If you’re not a fan of classical music, good news: Other types of music have also been shown to be beneficial to your mental and physical health, especially if it’s music that makes you feel a deeper sense of relaxation or joy.

For instance, researchers at the University of California, Berkeley looked at the reactions of over 2,500 people to thousands of song samples, and found that multiple types of music prompt emotions like amusement, cheerfulness, desire, dreaminess, and triumph. Although they can also evoke feelings of sadness or annoyance, it depends on what type of music you choose.

The lead researcher noted that music is a universal language, but that we don’t always pay enough attention to what it’s saying and how it’s being understood. Taking the time to incorporate more music into your life—classical or otherwise—could be an important step toward learning this language and supporting your health along the way.

To learn more about physical wellness, plus a fresh perspective on overall health and wellness, download Allways eBook. 

Posted by AllWays Health Partners Blog Team on April 07, 2022

No matter what age you are, exercising your brain in a focused and deliberate way can provide numerous benefits, from better attention to faster learning, and keeping your memory sharp is a major part of this.

Having good recall is important—you’d never find your car keys or remember birthdays without it—but memory skills can go deeper than everyday function. For instance, a study in the journal Memory found that people with good memory tend to have a stronger sense of purpose overall, and that contributes to better mental and physical health.

Considering the ripple effect that comes with improved memory, that means keeping your memory in shape is crucial. Ready for your brain workout? Consider these five tools as a starting point:

1. Language learning app

Even if it’s been decades since you sat in a classroom, learning another language—or you never had those classes at all—you can still give your brain a major boost by studying a second language.

According to research in Frontiers in Neuroscience, just a few months of a language program can lead to functional changes in the brain, especially among older people. There are plenty of language-learning apps that are easy to use and many offer a free trial, with options like Duolingo, Babbel, Pimsleur, and Rosetta Stone. Apps like these have both reading and listening comprehension, which fires up different parts of the brain.

2. Music player

From digging out your retro cassette player to asking your smart speaker to fire up your favorite playlist, it doesn’t matter you get music delivered, it’s the tunes that provide benefits. Even better? Make sure the music is upbeat.

According to a study in the journal PLOS ONE, listening to music you describe as “happy” can prompt creativity, problem solving, and a positive mood, which all contribute to better memory function. For some people, even having music on in the background can help with memory capacity, especially if you’re listening while learning new information.

3. Jigsaw puzzles

Whether it’s a 1,000-piece puzzle that takes over your dining room table or a simple 100-piece version you can snap together in an hour, jigsaw puzzles have been shown to use multiple types of cognitive function and can even protect your brain as you get older.

Not only are you challenging your memory and concentration, but doing a puzzle can also help reduce stress, according to commentary from Baylor University. That’s particularly true if you make it a social activity, another way to give your brain a break from being busy and overwhelmed.

4. Light dumbbells

Could a pair of 5-pound or 10-pound dumbbells really help your memory? There’s plenty of research that suggests strength training is a big-time brain booster. Although cardio exercise shows benefits as well, lifting weights seems especially protective for memory.

For example, a study published in the journal Acta Psychologica found that even one session of strength exercises can improve memory performance, even after short-term stress—which tends to reduce memory function. Regular training is even better: Research from The University of Sydney in Australia showed that lifting weights can slow and even halt age-related brain changes, especially the parts of the brain vulnerable to Alzheimer’s disease.

5. Mindfulness and sleep app

The connection between quality sleep and optimal memory function is well established. In fact, sleep affects all of your brain functions, including mood, judgment, perception, and learning. Research from Harvard University notes that sleep is when your memories get organized and stored, so skimping on your shuteye can have serious effects on both short-term and long-term memory.

If you struggle with sleep, consider trying an app that focuses on mindfulness, relaxation, and deep breathing exercises, such as Headspace, Calm, Smiling Mind, and 10% Happier.

No matter what tools you choose, one of the most important aspects of boosting memory function is consistency. Just like building your muscles through strength training, keeping your memory in shape is best done by getting into a regular habit that becomes part of your everyday mix.