Gratitude For Your Health
Gratitude’s Impact on Your Well-being
Gratitude is a thankful appreciation for what an individual receives, whether tangible or intangible. In the process, people usually recognize that the source of that goodness lies at least partially outside themselves. As a result, gratitude also helps people connect to something larger than themselves as individuals – whether other people, nature, or a higher power. Gratitude has the power to heal and to improve physical health. It can make people happier, improve relationships, lessen depression, and even decrease pain.
In several recent studies, organizations have proven a link between health and a gratitude practice, especially in older adults. People of all ages and nationalities who practice gratitude report fewer health complaints (including headaches, gastrointestinal issues, blood pressure, respiratory infections, sleep disturbances, and colds) than their less grateful counterparts. One study found that a regular gratitude practice decreased the production of cortisol, which in turn lowered blood pressure. The participants had an average heart rate significantly lower than the group that didn’t practice gratitude. Helping seniors establish regular gratitude patterns might diminish feelings of stress about aging and replace them with a more relaxed and content demeanor.
Source: Harvard Medical School and Greater Good Science Center UC Berkeley
“Gratitude is the healthiest of all human emotions. The more you express gratitude for what you have, the more likely you will have even more to express gratitude for.”
– Zig Ziglar
“Make choices that bring love and joy to your body. It’s not about perfection; it’s about love and gratitude for an amazing body that works hard and deserves your respect.”
– Alysia Reiner
“It is impossible to feel grateful and depressed in the same moment.”
– Naomi Williams
Easy Ways To Incorporate Gratitude Into Our Daily Lives
- Keep a Gratitude Journal – Write down 3-5 things each day that are blessings to you. By keeping a journal, you can easily see the positives in your days and ensure those good things continue to happen. If you’re helping a parent or loved one who finds writing difficult, consider encouraging them to record a short video each day about what they are grateful for. You can watch them together, which will remind them of their positives, as well as spark conversation.
- Write a Thank You Note – This practice helps both the giver and the receiver. Occasionally write one to yourself. As a caretaker, you deserve gratitude. Perhaps your loved one is not able to thank you themselves, but that does not mean that the intention isn’t there and that you can’t thank yourself on their behalf.
- Thank Someone Mentally – Often just thinking in a grateful way about someone can soften a relationship and bring healing to your own thoughts.
- Pray – While prayer may not be for everyone, it is a specific way for believers to express their gratitude to a higher power. Praying with your loved one can be a profound connection.
- Use Gratitude Cues – Keep photos out that remind you and your loved one of things that make them happy. Gratitude quotes are also good for reminding everyone to stay positive.
Gratitude Action Items
- Think of one thing or person you’re grateful for when you wake up in the morning. Share that feeling with someone else.
- Take a few minutes each day to mindfully close your eyes, breathe in and out slowly, and focus your mind on positive thoughts.
- Make a Gratitude Jar – As people come up with something to feel grateful for, they write it down and put the paper in the jar (with or without their name). During family meals or together time, pull notes from the jar to read aloud. This is a beneficial activity if your older family members suffer from dementia as they might not be able to participate in writing the grateful notes, but can benefit from hearing them read aloud.
- On medical visit days, find one thing you are grateful for in the experience. It can be as simple as appreciating the smile from the receptionist.
In any of these ideas for expressing gratitude, the goal is to make it a regular part of every day something that comes naturally, even when times are hard. It’s a habit that can switch the brain from saying “everything is horrible” to “I’m grateful for this specific thing in my life when other things are going wrong.”
Source: Harvard Medical School and Mayo Clinic
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A RECIPE FOR HEALTH AND NUTRITION
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MUSIC AS THERAPY
MUSIC AS THERAPY
flight to the imagination, and life to everything.”
Plato [cite: 1, 2]
We all know the feelings and memories that different songs evoke—a song that harkens to our first love, reminds us of happy times in our childhood, that our parents use to play in the early evenings, that we used to sing with our friends. [cite: 3]
Our loved ones have these same memories tucked away, too. [cite: 3] And there is some evidence that these memories are easier for them to retrieve than names or faces. [cite: 4] Current research indicates that the areas of the brain that store musical memories are relatively unaffected by Alzheimer’s, dementia, and Parkinson’s. [cite: 5] Even playing an instrument is tucked away in a part of the brain that can remain untouched by their ailment. [cite: 6] Some studies have reported that listening to music can even bridge the gap for a recall of specific memories. [cite: 7]
HEALTH
In non-demented Parkinson’s disease, music can lead to more fluid motor flow, such as dancing. [cite: 8, 9] The emotional experience of listening to music can increase the release of dopamine, which is a brain chemical lacking in those with Parkinson’s disease. [cite: 9] Unfortunately, this improvement stops the moment the music does. For dementia patients, the benefit of music can improve mood, behavior, and cognitive function far beyond when the music stops. [cite: 10]
Healthy adults who are learning to play an instrument show improved performance on some cognitive tests. [cite: 11, 12] While playing music, multiple areas of the brain are activated and, in the long run, this can help reconnect the two sides of the brain. [cite: 12, 13] Perhaps it is never too early for all of us to start using music to help prevent cognitive decline. [cite: 13, 14]
Source: Practical Neurology, The Michael J Fox Foundation and Mayo Clinic
Playing Music
Playing music is a complex undertaking that engages multiple areas of the brain simultaneously, helping to improve brain health or, at a minimum, to slow decline. [cite: 15] Playing an instrument requires:
- [Icon Placeholder 1] Fine motor movements and an intact sensory system to manipulate an instrument
- [Icon Placeholder 2] Immediate processing of visual and auditory elements of a melody
- [Icon Placeholder 3] Mathematical precision and internal rhythm to keep tempo
- [Icon Placeholder 4] Emotional interpretation of the sound
- [Icon Placeholder 5] Coordination with other performers
Source: The Michael J Fox Foundation
HEALTH
What You Can Do at Home
While specific goals should be guided by a licensed Music Therapist, there is certainly a benefit to providing your loved one a musical outlet. [cite: 16, 17] Consider creating playlists they can use to sing along or tap their feet. [cite: 17, 18] If they used to play a musical instrument, perhaps giving them access will spark old memories. [cite: 18]
Combining songs with a daily routine makes necessary activities like eating and washing easier. [cite: 19] The practice develops a rhythm that helps recall memory of that activity, empowering someone whose body and mind needs all the help it can get. [cite: 19, 20] Listen to the music with your senior, especially at first. Look for clues in their facial gestures and body language to gauge the effect the song is having on their mood. [cite: 20, 21, 22, 23] Music can be stimulating or soothing. [cite: 21, 22, 23] It can conjure a range of emotions from elation and joy to melancholy and irritation. [cite: 22, 23] Music can turn a bad mood around, trigger lost memories, and ground people to the present moment. [cite: 23] If you feel a song or playlist is having an adverse effect, remove it from the playlist. [cite: 23]
Choosing Music
Look at the top pop songs from the years when your loved one was between 18 and 25. [cite: 24, 25, 26, 27] Experts say that this is when we hone our musical tastes. [cite: 24, 25, 26, 27]
Certified musical therapist Rachel Rambach created a list called 12 Songs Every Music Therapist Should Know that might be a good jumping off point to start your own list. [cite: 25, 26, 27] Songs on her list include Over the Rainbow, You Are My Sunshine, and Amazing Grace. [cite: 26, 27] Even songs like Take Me Out To The Ballgame can inspire positive memories. [cite: 27]
As you’re considering adding music to help a loved one who has Alzheimer’s disease, consider these tips: [cite: 28, 29, 30, 31, 32, 33, 34, 35, 36, 37, 38, 39, 40]
- [Icon Placeholder 6] Think about their preferences. [cite: 29, 30] Ask them directly or gauge their reactions to a range of music. [cite: 29, 30] Involve family and friends by asking them to suggest songs or make playlists. [cite: 30]
- [Icon Placeholder 7] Set the mood. [cite: 31, 32] To calm your loved one during mealtime, sundown, or a morning hygiene routine, play music or sing a song that’s soothing. [cite: 31, 32] To boost your loved one’s mood or help them get moving, use more upbeat music. [cite: 32]
- [Icon Placeholder 8] Sing along. [cite: 33, 34] Singing along to music together can boost the mood and enhance your relationship. [cite: 33, 34]
- [Icon Placeholder 9] Avoid overstimulation. [cite: 34, 35] When playing music, eliminate competing noises. [cite: 34, 35] Turn off the TV. [cite: 35] Shut the door. [cite: 35] Opt for music that isn’t interrupted by commercials, which can cause confusion. [cite: 35]
- [Icon Placeholder 10] Encourage movement. [cite: 36, 37] Help your loved one to clap along or tap his or her feet to the beat. [cite: 36, 37] If possible, consider dancing with your loved one. [cite: 37]
- [Icon Placeholder 11] Pay attention to your loved one’s response. [cite: 38, 39, 40] If your loved one seems to enjoy particular songs, play them often. [cite: 38, 39, 40] If your loved one reacts negatively to a song or type of music, choose something else. [cite: 39, 40]
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EYE CONDITION
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HEALTH ADVOCACY
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LOSS & GRIEF
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WHAT IS REHABILITATION THERAPY?
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