Proven: Dance Combats Dementia

For hundreds of years dance manuals and other writings have lauded the health benefits of dancing, usually as physical exercise. More recently we've seen research on further health benefits of dancing, such as stress reduction and increased serotonin level, with its sense of well-being.

Then most recently we've heard of another benefit: Frequent dancing apparently makes us smarter. A major study added to the growing evidence that stimulating one's mind can ward off Alzheimer's disease and other dementia, much as physical exercise can keep the body fit.

You've probably heard about the New England Journal of Medicine report on the effects of recreational activities on mental acuity in aging. Here it is in a nutshell.

The 21-year study of senior citizens, 75 and older, was led by the Albert Einstein College of Medicine in New York City, funded by the National Institute on Aging, and published in the New England Journal of Medicine. Their method for objectively measuring mental acuity in aging was to monitor rates of dementia, including Alzheimer's disease.

The study wanted to see if any physical or cognitive recreational activities influenced mental acuity. They discovered that some activities had a significant beneficial effect. Other activities had none.

They studied cognitive activities such as reading books, writing for pleasure, doing crossword puzzles, playing cards and playing musical instruments. And they studied physical activities like playing tennis or golf, swimming, bicycling, dancing, walking for exercise and doing housework.

One of the surprises of the study was that almost none of the physical activities appeared to offer any protection against dementia. There can be cardiovascular benefits of course, but the focus of this study was the mind. There was one important exception: the only physical activity to offer protection against dementia was frequent dancing.

Reading - 35% reduced risk of dementia

Bicycling and swimming - 0%

People who played the hardest gained the most: For example, seniors who did crossword puzzles four days a week had a 47% lower risk of dementia than those who did the puzzles once a week.

Playing golf - 0%

Dancing frequently - 76%.
That was the greatest risk reduction of any activity studied, cognitive or physical.


Quoting Dr. Joseph Coyle, a Harvard Medical School psychiatrist who wrote an accompanying commentary:
"The cerebral cortex and hippocampus, which are critical to these activities, are remarkably plastic, and they rewire themselves based upon their use."

And from from the study itself, Dr. Katzman proposed these persons are more resistant to the effects of dementia as a result of having greater cognitive reserve and increased complexity of neuronal synapses. Like education, participation in some leisure activities lowers the risk of dementia by improving cognitive reserve.

Read more of Richard Powers' article here.

Tips on How to Mentally Boost your Self Esteem

Every once in a while, I realize that I bombard myself with an onslaught of harsh, critical, and negative thoughts. "Why haven't you finished your degree yet?!" or "If you looked like that, you'd be so much happier." If I don't feel good about myself or have confidence in my abilities, many other pieces in my life's puzzle are unable to thrive. With a little kindness, understanding, and self love, I am able to be comfortable and confident in the person I am.

In the hospital, I work with many depressed patients and eating disorder patients who could benefit from a little boost in their self esteem and self image. As a dance therapy student and intern, it is important that I be healthy in these ways so that I am able to help others on their path to wellness.

Here are a list of 7 things you can do to mindfully boost self-esteem according to PsychCentral:

Write it down - In working with erroneous negative self-judgments, it is a great idea to actually write them down. Writing them down on paper separates them from the emotion and also creates a pause so you can reflect on the meaning of whether this judgment is even accurate or not. We also can come to a place where we don’t have to ruminate about it because we already have it down.

Ask the question - Is this just a well worn habit of my mind to think this way? Do the facts of the situation support this? Are there alternative thoughts here?
Question your mood - Be aware of how you are feeling. Ask yourself, if I were feeling well right now, would I see this the same way? This gets at the heart of thoughts being just transient mental events and not facts. This helps the thought not be quite as sticky.

Question the source - Where did I originally get this message? Sometimes we can look back to our earliest relationships or traumas and notice that where having this thought and attitude helped us cope as children, it is an old coping habit that is no longer effective or helpful right now. Gaining this perspective can support us in letting go of it.

Make a list of what you like about yourself - This may be a difficult one, but after each thought you write down, take a moment with it and notice what it feels like to even write it down. Expand this list by taking anothe perspective. Ask what your friends would say about you? If you have difficulty with this, ask them in person, by phone, email or text.

Create a file - Therese Borchard writes about how her therapist suggested she create a self-esteem file. Each time people say something positive about you, put it in the file. Make it a practice to look at this file daily. To add some mindfulness to it, notice your thoughts, feelings, and physical sensations that arise while writing in the file and also while re-reading it.

Lovingkindness - Many people wish they were well, happy, healthy, free from fear, free from the torment of that inner critic. So add to this list what you wish for yourself and say it like this, “May I be healthy, may I be happy, may I be free from fear, may I be free from my harsh inner critic.” After reading the list over each day, pause, and then intentionally repeat these words and aspirations of lovingkindness to yourself.

Know that this is a practice in loving yourself. Allow yourself to settle into whatever arises for you in this process. When you wander off and don’t stick to this, that is perfectly fine. As soon as you notice that you’ve wandered from the path, you are present and can now invite yourself to start it up again.

Calling all Alternate Route Students!

Have you registered as an alternate route student with the American Dance Therapy Association?

I spent this past weekend in Claremont, California, for the first half of a course on Dance / Movement Therapy with Children and Adolescents.

Some of us, myself included, were meeting for our first course in dance therapy (see earlier blog posts regarding low enrollment in the Northern California classes). We alternate route students were reminded to email the ADTA AND send in a hard copy declaration of beginning the process of becoming Dance Therapist Registered (DTR). The ADTA is in the process of modifying and changing DTR requirements, so if you get your letter to them now (and soon) you will most likely not be responsible for the changes they make in the future.

Here is some helpful information:

Email the ADTA office: info@adta.org (you may need to ask for a specific name of who to send your email and letter to.)

The ADTA national office address to send the hard copy of your letter:
10632 Little Patuxent Parkway
Suite 108
Columbia, MD 21044-3263
Fax: (410) 997-4048
Telephone: (410) 997-4040


If you have questions about being credentialed as a dance therapist, contact Gabrielle Kaufman, head of the credentialing committee at dmt@leventhal.com .

To email CMER instructor Janet Lester, ADTR, PsyD: janetlester@earthlink.com .

Remember to also join the ADTA as a student here! You will get 50% off membership as a student member.

Enjoy the dance!

Dolores Park Dancer

When I saw this guy set up his sound system and begin to dance in San Francisco's Dolores Park on a sunny Saturday, I didn't quite know if I should join him or observe him. Then I decided that I should videotape him to share it with all tens of you out there reading my blog. He was very entertaining!
Thank you, Dolores Park dancer man, for your intriguing moves and engaging smile. I imagine it was quite therapeutic for you.

Dolores Park Dancer from blairingrid on Vimeo.

S.T.O.P. Right There

I have been so busy lately with a myriad of tasks and deadlines. Many times, I feel as though I resemble a chicken with its head cut off, running here and there mindlessly (or headlessly rather), which creates a cycle of not being in the moment, in my mind, or in my body. One challenge I have with my schedule is to create time for mindfulness and meditation. Mindfulness exercises are a great way to bring your mind into your body, ease stress, anxiety and depression, and gain some perspective on things. I try to be creative and resourceful in how to bring in mindfulness--while eating, dancing, walking, standing in line at the grocery store, etc.--but please let me know if you have any creative ideas for carving out time to breathe and become embodied during your day.

Next time you find yourself rushing around like a chicken with your head cut off, try to S.T.O.P.:

S - Stop what you are doing, put things down for a minute.

T - Take a breath. Breathe normally and naturally and follow your breath coming in and of your nose. You can even say to yourself “in” as you’re breathing in and “out” as you’re breathing out if that helps with concentration.

O - Observe your thoughts, feelings, and emotions. You can reflect about what is on your mind and also notice that thoughts are not facts and they are not permanent. If the thought arises that you are inadequate, just notice the thought, let it be, and continue on. Notice any emotions that are there and just name them. Recent research out of UCLA says that just naming your emotions can have a calming effect. Then notice your body. Are you standing or sitting? How is your posture? Any aches and pains.

P - Proceed with something that will support you in the moment. Whether that is talking to a friend or just rubbing your shoulders.