Walking , timed breathing , swimming , cross training, horse riding , singing add immense value to brain health and wellness

The books that I have found useful, share information based on evidence based studies . In sharing this I aspire for you to take up an activity that adds to brain health and increases your everyday wellness

The brain is hierarchical – things happen in order – in steps -starting from the bottom the stem of the brain -that looks after our instructive responses – refer my blog on brain and wellness 🌟

Then to the area that looks after our movement

Then to the part of the brain that looks after our feelings and

Then the top most layer that looks after our thinking and our learning.

So when we excercise and engage in breathing swimming or meditative practice – we regulate the stem of our brain . This regulation has a positive impact on the movement area , the feelings area ( limbic region ) and our learning area ( cortical region) . The regulation begins from the bottom most area and travels upwards – so the movement or regulation is ‘bottom up’ .

Using the power of the breath and engaging in mindful activities are referred to as “bottom up strategies” – so let’s breathe and excercise and move and sing a toast to our everyday wellness quotient

I will illustrate this on a later day 🌟

Kia ora readers ….. this is a travel story that am sharing ….. I started on this trip thinking that I was going to spend time with my oldest….. however the Camino beckoned my son and I realised just a few days before my travel that it is going to be a solo trip….. hmmmm that made me apprehensive at first.

Power of self talk and planning :

But I had already made a promise to myself that if I planned and organised my days-into interesting and engaging time slots …. I would be fine…. and I was right. So on my first week in London I found myself having an amazing time. People were friendly kind and gentle to me – every single person I met…

On friendships that matter: In my second week I had my friend who flew out from France just to spend time with me for a whole week . We had engaging conversations , picturesque walks, nourishing food and an amazing week while she gave so generously of her time and showed me around the trendy city of Berlin. I also had another of my German friend whom flew from her home town to spend an evening and a whole day with me . I am so grateful for these connections and I believe that friendships without any agenda bring a wealth of happiness to us all.

Here below is my writing – that I penned on my return from that amazing trip .

A thousand years of architectural brilliance….. history, culture and much much more…

The intent of my visit to London was about spending some precious moments with my oldest …. however lure of travels and norms of bureaucracy meant it was time with friends for now …. “things change when you change the way you look at thing.”The world is truly your oyster wheh you appreciate of what’s around , and in the myriads of little connections you make as you move through ….,

Loved fabric of life in London with choice highlight of visiting my dear nephew @Oxford. And then the sights and sounds of Berlin with friends close to heart …

the value of time in the making of one’s own sense of connectedness …. what we sometimes refer to as “making memories….”😉

Include a little doze of wellness day after day – just for you!!

• Create positive nurturing constructive experiences
• Breathe, breathe and breathe – this is a physiological activity that helps us physically and emotionally.
• -Meditate –sit still and focus on your breath – inhale -take in 3 breaths – and exhale – take out 3 breaths
•  Walk without talk and just focus on your breath –
• Walk and count your steps – be in the moment for 10 minutes
• Listen to music – that makes you smile
• Learn the words from a song that makes you happy
• Choose a theme song
• Spend time amidst nature
• Do random act of kindness in plenty
• Count all the little positives and
• Be grateful

Am finishing today`s very brief input with a light filled quote …..

“Doing good to others is not a duty. It is a joy, for it increases your own health and happiness.” – Zoroaster

I am sharing this as it is fascinating to know and understand the science of resilience as described so beautifully in this book

When we feel stressed – sad or scared or angry ….. studies show that stress has a corrosive effect on the cells in the stem of our brain.

However studies indicate that when we excercise -we have new cells emerging in the stem of the brain .Excercise is all about physical and mental wellbeing ; fights toxins and stabilises moods – sets the pace for a healthier happier lifestyle

So when new cells emerge and nourishes our brain we feel motivated and energised . This is how resilience happens within ourselves .

Finishing with a quote from the book “excercise lights up a spark on every level of the brain.”

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Here are the key aspects that resonated with my own beliefs and my everyday practice

Babies : Excercise has a powerful impact on brain development and on how babies develop …. science indicates that babies whose mothers exercised regularly during the pregnancy are well regulated – have higher IQ and enhanced oral language capabilities

BDNF Excercise helps with release of BDNF – which helps with cell growth in the brain Studies indicate with regular excercise there is an increase in brain cells or brain volume .

Restructuring or remodelling : Excercise stabilises pathways within the brain – science shows that with regular excercise our brains can make and build new connections which impacts on our physical wellbeing and mental wellbeing

Here here my readers …. first the picture … writing to follow soon 🌟

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Sharing a few lines that I penned earlier this year …..

Wellness is about finding a script to define the way we do life and then making an endeavour to do so with intention and consistency ….. 😊

Prouder Stronger Kinder
Than before
To love more -and to be more giving
To read more -and to share my knowledge
To walk every step feeling grateful
To use each word with utmost care
To live each moment with intention
To delight savour and
See my life unfold
Transforming me towards
Greater goodness

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My dear readers …. the intention behind this writing is to advocate the use of words that give you a sense of calm and bring another layer of …

Words and wellness