Finding time for self is not always easy when we are so busy taking care of others, but it is essential if we are to continue our charge effectively.

I had the opportunity to attend classes at at Hospice and Palliative Care Center of Alamance-Caswell for family caregivers and professionals. These four sessions addressed dementia and Alzheimer’s disease. Heather McKay, MS OTR/L, was the guest speaker and did an excellent job explaining the various aspects of dementia care. The last session was devoted to “Taking Care of YOU!” and Heather has graciously given me permission to share the notes I took at this session. These guidelines are great for caregivers, but also apply to anyone seeking to maintain a healthy brain.

1. Eat well.What’s good for the heart is good for the brain. The basics: low saturated fat, salt, and sugar; lots of whole grains, fruits and veggies; and portion control.
2. Exercise your body. Thirty minutes of exercise (walking, biking, swimming, gardening etc.) at least three times a week is a good start.
3. Exercise your mind.

• Read! The daily newspaper, magazines, short stories, and all genres of books are good sources. Especially healthy for your brain is reading anything that takes more that one sitting to complete or even reading several books simultaneously.
• Use your non-dominant hand to do simple tasks such as opening doors, turning on faucets, and eating (this may also help with portion control!).
• This calls on memory and language. If you don’t know where to start, make a “done” list at the end of every day. As well as using your brainpower, you will realize all you have accomplished.
• Work crossroad puzzles. You can get started with the one that is provided at the bottom of this page!
• Increase your vocabulary. Keep a dictionary close by. When you read a word you don’t understand or hear an unfamiliar word on television, look it up. Keeping a notebook with these words and their definitions for review increases the benefits of this exercise.
• Make a game out of remembering names and faces. These two pieces of information are stored in different areas of the brain so you reap twice the benefits
• Play games of strategy such as Sudoku (also found on this page), checkers, cards, bridge etc. Vary the games you play, and play until you “break a brain-sweat.”
• Exercise your body. This is worth mentioning twice as physical activity improves brain function by increasing blood flow to this vital organ.
• Learn a foreign language. This doesn’t necessarily mean you need to speak Russia fluently, but at least learn a few phrases in several languages or learn to communicate with your non-English speaking neighbor.
• Learn to play a musical instrument. If you already know how to play an instrument, practice it frequently. Heather notes that playing a musical instrument “lights up your whole brain” and is one of the best mind exercises you can do.

While you are taking care of others, don’t forget to take care of YOU!