I run a lot. I try to get out there and get some sort of run in at least five days a week. It might be for 20 minutes; the other day it was for an hour and half. Sometimes I listen to music or an audiobook. Other times I just enjoy the sounds (or quiet) of the outdoors. Recently, however, I’ve had fun working eye and sensory exercises into my run. Sometimes this just seems like a good way to fit in some of my exercises, sometimes it gives me something to do if I’m a little bored with the run, sometimes it distracts me when I’m dragging a bit.

I started playing around with this a bit after reading about this study in an article in Men’s Journal. It suggests that focusing on markers along your route can make your run seem easier and actually lead to faster times. Emily Balcetis, coauthor of the study and a psychology professor at NYU, suggests that runners "Pick a landmark a few blocks ahead, like a stop sign or a tree. When you hit your target, repeat. Pick the next landmark in view."

As soon as I went out and tried this trick, it became obvious that a slight modification would turn it into a great eye exercise: I look ahead as far as I can (this sometimes depends on the contour of the road) for a branch, mailbox, sign, or anything else that is likely to have some detail when viewed up close and that my head is likely to pass within a few feet of. While it’s still distant I work on picking out details (such as writing) as soon as I can. Once I identify something, I look for something new (perhaps a crack or smaller bit of writing). Once I get in the 10-20 foot range, I try to bring all of the details into focus and hold them there. Ideally, I can pass within a couple of feet of the object - close enough to force me to adjust my near vision focus. Once I have passed it, I find a new object in the distance. I have found that I’m getting a good eye workout and that the time seems to speed by a bit quicker (I don’t think I’m actually running any faster!).

Once I figured out that neat trick, I began to play around with some other eye exercises while running. For example, trying to hold mailboxes that are on opposite sides of the street in my peripheral vision for as long as possible. Or guessing how many steps it will take me to reach a certain landmark (ie. does my perception of distance match the actual distance). Or seeing how quickly I can determine the color or shape of a car coming from behind me.

I have also played around with other sensory exercises. How long before I can pick up ten distinct scents. If I see something that I know has a scent, how far away can I smell it (farms, bakeries, coffee shops, smoking chimney, roadkill - lots of good options out there). Do the same thing with sounds. Can I identify 10 distinct sounds before I get to Chestnut St? How far away can I hear the river that’s up ahead. With touch, it’s a bit tougher, but you can try to focus on the feel of different surfaces under your feet as you run (how does a trail feel vs. the road, can you feel that crack or leaf, can you feel if a surface is smooth or rough?).

We’ll leave taste out of it for now. Nobody wants to focus on that taste in your mouth after a long run….

Remember, just by being out there exercising, you will be helping all of your senses (and your overall health). They all typically function better after exercise.

Age well my friends!

I have spent a lot of time writing about the importance of maintaining and tracking your sense of smell, and as important as that is, I don't want to forget about sense of taste. Conventional wisdom has it that sense of smell is an integral part of our ability to taste. However, This research by Donald  Katz and Joost Maier, neuroscientists at Brandeis University, and University of Utah professor Matt Wachowiak shows that the taste-smell processing system is a two-way street. “We discovered in this experiment that the sensory systems don’t work in isolation from each other," said Katz. “One part of the cortex takes direct input from the nose, and one part from the tongue, and while it’s convenient to think that the nose and taste receptors operate independently, they don’t.”

This is another great example of how the sensory perception system is integrally linked at a very deep level. The study showed olfactory nerves receive and process information even when the subjects (rats!) aren't not sniffing or even inhaling the associated scent. 

Of course my takeaway on this is that the study further supports the idea of working to maintain all of your senses as an integral sensory system. Don't just work on maintaining or improving your hearing or sense of smell (for example) - cross train across all of your senses. Each sense will benefit from the strengthening of the neural processing associated with another sense. In a similar vein, Dr. Katz summarized the importance of regarding the sensory system as a single system: “It doesn't make sense to probe one system separately from the other. Just like in a chorus, you can't appreciate the fullness of the music if you hear only the bass or the tenor in isolation.”

Age well my friends....

I recently reread this great article published in the Wall Street Journal last year. It is a great summary of what it's like to lose one's sense of smell, some tips on how to deal with loss of sense of smell, some tips on how to repair sense of smell, and the general importance of smell. It also has this great infographic:

Here's my list of how to take care of your sense of smell:

Exercise your sense of smell. Training your brain and olfactory nerves to differentiate between scents and to identify often ignored scents will improve your sense of smell.

Make environmental changes.  Examples include:

• Eat food with nutrients that promote a good sense of smell, primarily foods high in zinc and antioxidants.
• Stay hydrated - drink plenty of water and use a humidifier at night if you live in a dry climate.
  
• Keep your general fitness level up and get plenty of sleep.
• If you have allergies, consult a reputable specialist and devise a plan for managing them.
  
• Wear a protective mask when using toxic chemicals.
  
• Don’t stick things up your nose.
  
• Avoid prolonged exposure to really bad smells.
  
• Avoid exposure to cadmium and nickel as they the impair sense of smell.
  
• If you smoke, STOP!
  

Age well my friends!

Gross, huh?

How about:

So much potential for crazy combos!

Do this 2-4 times a week for a few months, tracking your combinations and your performance, and you'll be amazed by the improvement in your sense of smell. Hopefully, you can do this as part of a more comprehensive sensory exercise program.

Have fun and age well!

I love the slightly out of the box thinking that incorporates peripheral vision exercises into the balance program for seniors described in this article. Both eye exercises and sensory exercises can help develop and maintain balance.

Working on peripheral vision exercises, as discussed in the article, is an excellent way to give your sense of balance a little boost. As you probably know, it is difficult to maintain balance with your eyes closed (just try standing on one foot with your eyes closed). While diminished peripheral vision will not have the same impact on your balance as closing your eyes, it can still lessen your sense of balance. Keep your peripheral vision active.

Balance is also closely related to hearing. A recent Johns Hopkins study found that even mild hearing loss increases the likelihood of falling threefold. Whether or not you try to improve your hearing through auditory exercises, be sure to test your hearing periodically. You should know if you have an increased risk of falling. Even if you scoff at the idea because you think you are too young for it to be a problem, now is the time to prepare your body, senses, and brain for the future - when it will become an issue. Catching hearing loss early will also allow you to take steps to stop or counter it early in the process so that you can avoid many of the associated  complications. In addition to balance, hearing loss can lead to or be a sign of depression, loss of social confidence, dementia, other medical problems, and safety issues.

Touch exercises can also be helpful in maintaining good balance, especially when those exercises include a visual component (i.e. see what you feel). Training the brain to use all of the sensory clues at its disposal to help determine the body’s position and orientation in space will help keep you healthy and safe well into old age - and it’s never too early to start preparing.

The 15 Minute Fix: VISION includes exercises specifically designed to develop peripheral vision. The 15 Minute Fix: SENSES includes exercises for hearing and touch along with tests for tracking both, so that you can be aware of any sensory problems well before they become medical or safety issues.

Age well my friends….

Scientists are trying to develop smell cancelling technology. While the technology itself is cool, this sounds like a terrible idea. This is not the equivalent of sunglasses, ear protection, or gloves, but for your nose. For that, you would be better off using a protective face mask. Preventing smells from being processed by your brain would only leave you with an incomplete picture of what is going on around you. You would be less aware of danger, you'd have less data with which to form memories, and you could end up with the wrong emotional feeling towards a situation. Additionally, you could end up doing harm to your sense of smell by not allowing it to process smells that are expected to go along with certain tastes and imagery. 

I suppose that this technology could be useful in certain extreme situations that are short term in nature and where dangers are well understood by trained professionals. I hope we never see this technology being used just to cover up stinky feet or to keep the fridge smelling fresh.

Age well my friends....

I have written recently about the link between sense of smell and neurological diseases including Parkinson's, Alzheimer's, and various forms of dementia. While we are still in the early days of our understanding of the link between our senses and brain disorders, I believe the senses have tremendous potential for helping us discover how to diagnose, treat, and eventually cure these conditions.

November is National Alzheimer's Awareness Month, so I'm giving half of my profits from The 15 Minute Fix: SENSES (any edition) for the month of November to the Alzheimer's Association. If you buy SENSES, thank you for your support of The 15 Minute Fix and the Alzheimer's Association. If you decide not to purchase SENSES, I encourage you to go to alz.org and make a donation directly. It's a worthwhile cause and one with the potential to make significant progress in the next decade. 


Age well my friends....

You've heard me talk about how important your sense of smell is for quality of life and as an early warning system for failing health. This may be the tip of the iceberg.

This story about how Darek Fidyka, who was paralysed from the chest down as the result of a 2010 knife attack, gives a little insight into how amazing the olfactory system is. Fidyka’s spinal cord was severed, and he had little hope of ever walking again. In an experimental procedure though, doctors transplanted cells from his olfactory bulb (the main smell organ) into his spine, and two years later he has regained some lower body muscle and organ control.

That is so cool! If you want to learn more, watch this BBC show on Fidyka and the groundbreaking surgery that took regenerative cells from his olfactory bulb and put them in his spine. 

The scientists who discovered this process became interested in the olfactory bulb because olfactory nerves are the only part of the human nervous system known to regrow after being damaged. Having had some experimental success, scientists will begin the long process of researching how best to get access to and utilize these cells (Fidyka had somewhat risky invasive brain surgery and had an entire olfactory bulb removed - not ideal). During this long research process, they will certainly also discover more about the potential of these cells.

Do these cells hold the secret to superior cell generation? Is there a fountain of youth in our noses? Does day to day use of our sense of smell have any impact on the number or quality of these cells?  All questions that I am not qualified to answer. All I know is that there is some pretty sophisticated equipment in there, so I encourage you to take good care of it.

Age well my friends....

Print versions of The 15 Minute Fix: SENSES - Exercises To Elevate Your Sensory Perception and The 15 Minute Fix: SCALP - Exercises To Promote Scalp and Hair Health are now available on Amazon! 

• More information on SENSES.
  
• More information on SCALP.
  

Age well my friends....

This infographic is a great visual representation of how easily sound can damage your hearing. There are risks all around us, and we often simply put up with loud noises without understanding the risk of doing permanent damage to our hearing. The infographic was put together by Earplug Superstore. While their focus is obviously selling earplugs and earmuffs to protect hearing, the data here is useful and compelling.

Because hearing loss can lead to depression, anxiety, social isolation, balance problems, and fatigue, taking care of your hearing will help you maintain a high quality of life. Loss of hearing (along with reduced sense of taste and smell) is also associated with Alzheimers and Parkinsons. Readers of SENSES know that in addition to maintaining good hearing through exercises, I believe it is important to take very good care of your hearing. This graphic will help:

Age well my friends....

Earlier this year, Popular Science had a nice little article on things that affect your sense of taste. The author (Amber Williams) highlighted 7 things that influence taste (besides smell and the actual taste of whatever you are eating or drinking):

• Language
  
• Utensils
  
• Temperature
  
• Color
  
• Environment
  
• Expectations
  
• Memory
  

The 15 Minute Fix: SENSES has an exercise called “Taste Comprehension.” I have included it below:

A new study has found that an impaired sense of smell may be a sign of serious health problems and an increased likelihood of dying within five years. University of Chicago scientists found that among adults aged 57-85, those with a poor sense of smell were four times likelier to die within five years than those with full olfactory function (i.e. those whose sense of smell works well). Even after taking age, nutrition, smoking habits, poverty and overall health into consideration, a poor sense of smell was the most accurate indicator of impending death.

The study found no evidence that impaired olfactory function was the reason for the increased likelihood of dying within five years. Rather, they believe that an impaired sense of smell may be an indicator of more serious problems. According to the study’s lead scientist, Prof Jayant Pinto, “The sense of smell is like the canary in the coal mine. It doesn't directly cause death, but it is a harbinger, an early warning system that shows damage may have been done. Our findings could provide a useful clinical test, a quick inexpensive way to identify patients most at risk."

It would be a stretch to say that by improving your sense of smell through sensory exercises you will keep the grim reaper at bay. However, by practicing and tracking sense of smell exercises and regularly testing your ability to pick up and discern different odors, you may be able to identify a serious health problem earlier than you otherwise would have. If you do become aware of any loss in olfactory function, talk to your doctor about getting a more thorough examination.

Hopefully, you will never have to use this tool, but you never know, so it’s a good one to keep in your belt. You'll find sense of smell exercises, tracking tools, and tests in The 15 Minute Fix: SENSES.

Age well my friends...

This study is really cool: researchers from Virginia Commonwealth University School of Medicine researchers discovered that adult animals with hearing loss are able to re-route their sense of touch into the parts of the brain that had previously been responsible for hearing. The study found evidence for cross-modal plasticity which is when a damaged sensory system is replaced by another one. In this case, hearing was replaced by touch.

The findings highlight two important concepts:

1. The brain is able to re-wire itself throughout adulthood, and
   
2. Our senses are deeply inter-related in way that we are just beginning to understand.
   

When we are young children, we actually spend a great deal of time and effort developing our senses, even though we're not really aware of it. When we're older, we tend to take our sensory abilities for granted, assuming they "are what they are." 

They're not though. Senses can be trained to do new things and perform better. Usually this happens when someone is forced to adapt when one of their senses is damaged. There is no reason, however, that sensory development and enhancement of senses can only happen after damage or trauma. The brain's plasticity is constant. It's just that we rarely attempt to take advantage of this unless it is necessary. 

The 15 Minute Fix: SENSES is designed to take advantage of the brain's plasticity. The exercises are not just for those who are already struggling with one or more of their senses. The hearing, smell, taste, and touch exercises in the book will benefit anyone looking to keep their body and mind in top shape for many years to come.

Age well my friends!

A 2009 study by researchers in Germany and the US found that people could improve their sensitivity to odors and their general olfactory function (sense of smell) by engaging in a "smell exercise" for 12 weeks. 

The researchers cited previous studies that found that 25% of those over 50 suffer from olfactory impairment (loss of sense of smell), with aging being the most common cause. The study also noted that a reduction in sense of smell can have a sever impact on quality of life. 

The study exposed participants to four intense odors  (rose oil, eucalyptus, citronella, and clove oil) twice a day over the study period. Participants showed a significant improvement in their ability to smell, while a control group showed no change. Good stuff and good support for The 15 Minute Fix: SENSES.

The smell-related exercises in The 15 Minute Fix: SENSES are an effective, easy way to realize the benefit of training your sense of smell. Along with exercises targeting hearing, taste, and touch, you will find a dozen exercises designed to improve your sense of smell. As this study shows though, even on days when you don't have time to engage in a full sensory/olfactory workout, just spending a minute sniffing three or four distinct, non-offensive odors (essential oils, spices, flavor extracts, etc.) a couple of times a day will improve your sense of smell if you do it every day for a few months.

Age well my friends!

A number of recent studies have shown multiple benefits of chewing gum. Although gum chewing is not defined as a full exercise in any of The 15 Minute Fix books (though some do suggest chewing gum as a bonus activity), the mechanics and benefits are similar to those found in many of the exercises in SENSES (those targeting sense of taste) and FACE (those helping to support and firm chin and mouth areas).


A study out of the Department of Psychology at St. Lawrence University (New York, USA) showed that chewing gum results in a 15-20 minute boost in cognitive performance. The study found that this brain boost resulted from the act of chewing, not from the ingredients in the gum. This is consistent with the idea that performing a facial, sensory, or other 15 Minute Fix exercise can provide a quick mental recharge.

A study out of the School of Psychology at Cardiff University (UK) associated chewing gum with greater alertness, quicker reaction time, improved selective and sustained attention, and better mood. Gum flavor did not seem to affect outcomes, again supporting the idea that it is the chewing motion that provides these benefits.

A study by researchers from the Brain Sciences Institute at Swinburne University (Melbourne, Australia) found that chewing gum appeared to lower stress levels and improve alertness. Although they were not able to definitively identify the underlying mechanism of these effects, they stipulated that they may involve improved cerebral blood flow - a benefit of a majority of 15 Minute Fix exercises.

Because these and many other studies found that it was the act of chewing, rather than the gum that led to these benefits, the results support the idea that exercising different muscles in and attached to the head, can help improve cognitive function, reaction time, and alertness, along with lowering stress and improving mood. These are in addition to the benefit of helping your face look more youthful, improving your sense of taste (or smell or hearing), sharpening your eyesight, or reinvigorating your scalp.

So don't be shy about chewing gum (sugar free!) or starting one of The 15 Minute Fix programs. Besides helping your eyes, face, senses, or scalp, you will be taking definitive, manageable steps to improve your productivity, happiness, and general well being. 

Age well my friends!