By now most of us have declared our 2012 resolution (s) with great passion and hope. Honesty tells us that we may have been in this same spot last year with a wonderful declaration to give this up or to start that. Well, what happened? How many actually accomplished their 2011 resolution and if not, why not?

First, the hardest thing to do is to change another person’s behavior. The second hardest thing to do is to change our own behavior, particularly when it comes to lifestyle. We know that the resolution to eat healthy is a great idea, but why are so many of us not able to follow through? We know losing weight is tremendously helpful to our health, yet many of us are actually gaining weight! We even know that being more patient and understanding of others can reduce our stress, but that irritability and anger often creeps in.

So there is an obvious disconnect between what we know to be good for our health and what we actually do. Why? I suggest that you take a good look at your resolution for 2012. Please try to keep it to one resolution, remember behavior change is hard and we need some success for the entire year. Second, develop a resolution that is personally relevant to you, something that is meaningful. Is losing weight really something you feel personally? The more personal something is the better chance you have to change or to begin. Third, who is holding you accountable? You need someone other than yourself to hold you accountable. Finally, with success comes a reward. Establish up front what your reward for successful completion of the resolution is and enjoy it!

1. One resolution only.
2. Make the resolution personal.
3. Identify who will hold you accountable?
4. Reward yourself upon your success.

Have a great 2012!

It is too easy to turn the television or internet on and witness humans across the globe behaving with violence and harm towards others. This stands in direct contradiction to what Christmas and the Holiday season represents. It is hard to imagine what drives someone or a group of people to attack others. Peace is a noble goal worth pursuing and Peace on Earth is what Christmas and the Holiday season are about.

Peace begins internally by cleaning out our own ill will and negativity. We can literally engage in mental exercises by thinking positive thoughts and feeling positive emotions. This stimulates the left frontal region of our brain and can leave us feeling balanced and peaceful. We can then work with others to try and sway their thinking and behavior towards unity and away from conflict. War, death, and violence are no recipe for progress of the human race.

This is a special week for many across the planet, one that provides the ingredients of love, joy, and peace that can unite us. We are one race and we live on one planet. We have much more in common than we differ. My hope is that we begin to treat one another with greater respect, attending to our similarities and common ground, and to refrain from the impulsive actions or reactions that can lead to harm.

World peace is indeed a noble goal and one that is actually within our control. It begins with everyone taking some time to develop inner peace despite the fact we live in a fast and imperfect society. Treat one another with love and respect and keep in mind what Christmas and the Holiday season represent.

Merry Christmas and Happy Holiday to all.

Summer is here in a big way splashing the heat and humidity upon us. This is a great time of the year to get outdoors and is far better than shoveling a foot of snow off the driveway. Being able to move outdoors is a great opportunity to expand our list of activities and to increase quality time with our brain health lifestyle ®.

Consider the following 20 activities as part of your daily routine:

1. Take a daily walk and use Arookoo (www.arookoo.com) or a pedometer count your steps.
2. Go swimming, as it is good aerobic exercise and will cool your body.
3. Get the bike out and ride around the block a few times.
4. Play some sports with the kids.
5. Cook some fish and chicken on the grill.
6. Enjoy a cool salad on the deck.
7. Enjoy a glass of red wine.
8. Read the book you have been holding.
9. Kids get started on your summer reading.
10. Go to a sporting event as a family.
11. Go to the zoo as a family.
12. Go to a theme park or water park.
13. Enjoy a vacation together.
14. Increase your hours of sleep.
15. Get involved in a hot yoga class.
16. Pray daily.
17. Attend a formal place of worship with the family.
18. Take a walk in the woods or on the beach.
19. Plant your garden and clean the yard.
20. Drink plenty of water.

Consider this a reasonably good start to a brain healthy summer! Take it one step at a time and your body and brain will thank you.

Almost as fast as my recent blog on bilingualism and the benefit to the human brain was posted I read a research report that learning a third language can help to reduce risk of dementia. This research from the Public Center for Health in Luxembourg does suggest more languages equal a lower risk of cognitive impairment. The research was to be presented at the American Academy of Neurology in April

Seniors who practice foreign languages over their lifetime and have the ability to speak more than two languages demonstrate the cognitive protection. The research studied 230 people with average age of 73 and findings support the growing body of literature that describes cognitive reserve thought to be developed by engagement in the complex and novel.

Similar studies have shown the health promoting effects of language development and in this case development of more than two languages. In this particular study, participants who had spoken three languages were significantly more likely to be protected against cognitive impairment. Those with four languages were even better off in terms of cognitive health. Those with five or more languages had similar protection to mastering four languages.

We all might want to get started on our second, third, or fourth language today!

Moderate physical exercise combined with computer use late in life is associated with a lower risk of mild cognitive impairment (MCI). The research indicated that while both elements related to lowered risk of MCI, there was an additive interaction that created enhanced value according to Yonas Geda, M.D. who presented the research at the annual meeting of the Academy of Neurology.

A random sample of 926 elderly, ages 70 through 90, completed questionnaires on physical exercise, cognitive activities, and caloric intake during the previous year. All were considered non-demented and the diagnosis of MCI, if appropriate, came later. 817 of the original sample were considered normal cognitively and 109 were diagnosed with MCI.

Significant differences were found between the two groups as the normal subjects were younger, better educated, less likely to suffer depression, and had fewer medical problems. When these factors were controlled, the following was found:

• Any frequency of moderate exercise was cognitively protective.
• Any frequency of computer use was cognitively protective.
• Caloric intake was deleterious.

When caloric intake was controlled, physical exercise and computer use had an additive interaction that was significant. For purposes of this study, computer use seemed to have more value than other cognitive enhancing activities such as reading

This study adds to other research that demonstrates brain health promoting effects of computer use with physical exercise.

I have written and spoken many times about the concept of “brain reserve” which refers to the development of cellular connections that provide a type of synaptic density (like a jungle of connections in the brain) throughout the cortex. It is thought that brain reserve is a reflection of a healthy brain and further helps to delay onset of neurodegenerative diseases including Alzheimer’s disease (AD).

A new study indicates bilingualism is another avenue to building brain reserve and a potential delaying agent against dementia. Interestingly, language development has been a consistent and robust correlation of brain health and a protective factor.  The development of a second language early in life has typically been the focus of study, however the development of a second language, even some parts of the language, appears to be beneficial from a health perspective.

The research from Toronto, Canada found that of the 450 Alzheimer’s patients studied (all with same level of impairment), those who were bilingual were diagnosed with the disease four to five years later than those who spoke but one language. The study results were presented at the American Association for the Advancement of Science. The scientists believe the learning of a new language helps to develop the executive system in the frontal lobe that might help to provide a buffer against the ravages of dementia.

Within a brain health lifestyle (see www.paulnussbaum.com), mental stimulation and exposure to the novel and complex are essential. This one pillar of my brain health lifestyle helps to build reserve. Language development, including a second language fits with this approach. The study also comes on the heels of another stud that found a correlation between deafness or reduced auditory input and risk of dementia. The possible factor in that relationship is the increased risk of isolation for the person and the brain if incoming information is not processed. Isolation has been established as a consistent factor with risk of dementia.

Language and language development is a critical behavior for brain health. Consider learning some parts of a new language including sign language as part of your proactive brain health lifestyle.

A recent survey conducted by Harris Interactive that polled 2,100 adults found Alzheimer’s Disease to be the most feared disabling disease with 61% responding as such. 48% rated cancer the most feared while 32% said stroke, 18% heart disease and 8% diabetes. This is a finding that is consistent with other surveys of baby boomers who rate memory loss as a top concern.

We do not have a cure or even a prevention for AD, but research suggests lifestyle choices can help to promote brain health and perhaps delay onset of such neurodegenerative diseases. A proactive brain health lifestyle ® is suggested from the earliest of ages (see paulnussbaum.com). You can learn and apply behavioral change to areas of socialization, nutrition, physical activity, mental stimulation, and spirituality as part of your overall brain health lifestyle ®.

Dr. Nussbaum’s brain health lifestyle ® combines physical activity, mental stimulation, socialization, spirituality, and nutrition into an integrated and comprehensive approach to maximizing the health and potential of your brain. While no single slice of the five part brain health pie is more important than the other, all should be considered and implemented into your daily life.

Recently, I started hot yoga as I included it as a recommendation to my pain patients and thought I needed to understand this activity better. After four or five sessions of hot yoga I believe it to be a healthy and cleansing type activity that includes aerobics and stretching with a focus on breathing. To this end, hot yoga encompasses at least three of the five major brain health lifestyle ® components: physical activity, spirituality, and socialization.

Personally I feel very good mentally and physically after hot yoga. I will likely make this a regular part of my lifestyle and pursuit of emotional and physical health. The activity is also a good one to try with your partner.

Give it a shot and see how you feel.

The United States and all loving people around the globe watched in horror as the tragedy in Tucson, Arizona unfolded on our television screens. This irrational act of violence resulted in such loss of life and trauma that most of us are left trying to understand. Such behavior cannot be boiled down to a simple explanation. Rather, this act typically is the outcome of many factors that may have originated many years ago.

Such acts of violence and impulsive hostility cause shock and psychological harm that can last long after the actual act. It is important to take time to process what has unfolded, to reach out and help those in need, and to unite with love and prayer. Such approaches to coping after a tragedy are healthy and help the healing process.

There are also so many heroic acts that were displayed in Tucson. The older woman who acted to prevent the killer from acting again, the 20 year-old student of the University of Arizona who helped to save the Congresswoman’s life at the scene, the police and medics who rushed to help those in need, and the medical staff at the University of Arizona Medical Center who continue to display such skill and compassion in their treatment of the victims.

I lived nearly ten years in Tucson, earned my graduate degree at the University of Arizona, and trained at the university hospital. I am very proud of the community, the loving people of Tucson, the University and their medical staff. It is true that we are dealing with an act of horror. However, it is also true that we witnessed acts of courage, skill, and compassion that remind us of our best qualities.

As a psychologist, I encourage everyone to move forward with hopes and prayers for those most directly affected by this tragedy. Consider reaching out to those who may be in need at this time and explain the situation to the young in your life who may be afraid. We should not use this as a means to advance any agenda and we should not affix blame to anyone or anything that is not related. This is not a political issue; it is a human issue of horrific consequence.

Moving forward we should try to refrain from personal attack and from personalizing messages that might contrast with our own ideas. We need leaders across the planet who can communicate messages that unite and not divide. The same is true for the media. We should not call others names simply because they disagree with us. We can remain passionate about our beliefs and maintain civility with others who have opposing ideas.

We need a more mature discourse in the United States and across the world, one that unites rather than divides. We are all human with more commonality than difference. Political leaders, media, and those with the ability to connect with millions of people need to lead by example. The rest of us need to work on a daily basis to be more patient and tolerant, to forgive, and to reach out to those who may disagree with our views the most.

Life is too valuable and we are too smart to not try.

God bless the victims of this tragedy and congratulations to the great people of Tucson for their acts of courage and compassion.

Dr. Nussbaum

It is tradition for everyone to make a New Year’s Resolution, to change a behavior that will improve our lives. Such resolutions provide a sense of new beginning and a type of second chance. They are also most often short lived as behavior is very difficult to change. Try sleeping on a different side of the bed for one week and you will understand how hard it is to change behavior!!

A quick piece of advice regarding resolutions is to make it simple, small, and most important personal. Diets and resolutions that involve food, alcohol, or nicotine tend not to be very personal. Think of things that are more life shaping and perhaps involve relationships or how you approach others. Keep the idea small as one baby step change a year can add up to a new and better you.

The resolution needs to be something personal, practical, and capable of being consistently completed or changed. Keeping things small and in baby step progression will help you to be successful.

Happy New Year!