Brain Health: It’s Important
Dr. Rose Bricker
If you are experiencing symptoms like brain fog, lack of focus and difficulty with your memory, you are not alone. Are you losing or misplacing objects, retaining less of what you’re reading, having difficulty remembering names, experiencing confusion and possibly mood swings, anxiety, and irritability? These are just some symptoms of poor brain health. You don’t have to have an official diagnosis to realize that your brain needs help. I encourage you to make this year a year of taking better care of your brain.
In 2023, according to the Alzheimer’s Association, 6.7 million Americans were living with dementia, specifically Alzheimer’s, which is the most common form of dementia. Neuroscientist Dr. Robert Love, Dr. Daniel Amen (a psychiatrist), Dr. Dale Bredesen, and Dr. Heather Sandison provide information, based on research, of the ways we can take care of our brains and even reverse the symptoms. Dr. Heather Sandison states in her book, “Reversing Alzheimer’s” that If you start now, the progression of Alzheimer’s can be stopped and/or at least kept at bay. You may even be able to recover some of your memory. Dr. Dale Bredesen, in his book “The End of Alzheimer’s,” also provides research–based information about ways to stop and reverse Alzheimer’s.
Ways to Support Brain Health
Eat healthy foods: We need nutrients. Our gut health is crucial for brain health. What we eat either helps support the brain or hurts it. Choose organic fruits and vegetables, eggs, walnuts, wild blueberries, and dark chocolate (at least 85% cocoa), pasture raised meats, wild caught fish and seafood (not farm raised), pasture raised poultry, and healthy fats. Avoid processed foods, and limit sugar intake and sugar substitutes.
Supplements help: Dr. Robert Love and Dr. Daniel Amen have suggested omega-3, DHA and EHA, coconut oil, Vitamin A, complex B vitamins such as B-1 (thiamin), B-2 (riboflavin), B-3 (niacin), B-5 (pantothenic acid), B-6 (pyridoxine), B-7 (biotin), B-9 (folic acid), B-12 (cobalamins), Magnesium Glycinate, Magnesium Taurate, Vitamin C, D-3, and K-2, MCT oil, Lions Mane, Ashwagandha, probiotics, and prebiotics. Vitamin D and the B vitamins are thought of as the “brain health” vitamins. Consult your regular doctor about the supplements that are right for you.
Exercise: Regular physical activity, such as aerobic exercise, gardening, walking (intermittent or interval walking), and riding a bike can help your brain. Being involved in any sport increases the blood flow to the brain. Weight training, two to three times a week, has been found to improve our brains.
Mental activity: It’s crucial to challenge our brains, learn new things, and try new experiences to enhance our brain function and build new brain cells. One way to challenge your brain is to recall yesterday backwards for 60 seconds.
Social Interactions: We need interactions for physical health and mental health. When we isolate ourselves, we can become lonely and increase our risk for anxiety, depression, diabetes, and/or high blood pressure.
Sleep and rest: It is recommended to get 7 to 9 hours of sleep at night. Sleeping is when our brain and body repairs itself. Sleep helps our brain with memory, the ability to learn, and to stay stable in mood. When your brain works right, you feel amazing!
If you would like more information on brain health and how it’s connected to your emotional wellness, joy, peace, happiness, and stability, please call me for a free 30-minute consultation appointment at 520-820-4079. My website is BlueLemonTherapy.com. I’m located at 7410 La Cholla Blvd, in the La Cholla Corporate Center. Casa Adobes, AZ 85741.
Massage & Stretching: Refilling Your Cup Through Mindful Movement
Heidi Overman, LMT #MT-24997, Certified Integrative Health Coach
At Empty Cup Wellness, I believe wellness begins with paying attention to the quiet messages your body sends you. Tight shoulders. Stiff hips. A low-grade ache that never quite goes away. These sensations aren’t just annoyances—they’re whispers asking for care, presence, and relief.
Two of the most supportive ways to respond to your body’s needs are therapeutic massage and mindful stretching. When paired together, they create a powerful combination that supports pain relief, mobility, stress reduction, and nervous-system calming—helping you feel more at home in your body.
I am trained in multiple stretching modalities including Shiatsu Stretching, Sports Stretching, and PNF (Proprioceptive Neuromuscular Facilitation). Each one supports the body differently—and together they create a whole-body approach to movement and wellness.
Shiatsu Stretching is slow, gentle, and deeply grounding. Instead of forcing change, we invite the body to soften. This approach is wonderful for stress, fatigue, and emotional overload—helping the nervous system relax so the muscles can follow.
Sports Stretching is more dynamic and movement based. It supports daily function, joint mobility, and range of motion—whether you’re an athlete, gardener, traveler, or simply someone who wants to stay active and flexible for life.
PNF Stretching works with the nervous system by gently contracting and releasing the muscle during the stretch. This technique is especially helpful for chronic tightness or limited movement and can support long-term mobility.
One of the gifts of passive stretching during massage is that your body doesn’t have to do the work. When you feel supported, the nervous system relaxes—and the muscles naturally release without strain or force. This allows for safer, deeper opening while honoring your body’s boundaries.
Stretching at home is also important—but it must be done mindfully. Overstretching can lead to strain, injury, or joint instability. A stretch should never feel like panic or pain. It should feel like gentle openness.
And always remember, warm muscles stretch better. Light movement, a warm shower, or therapeutic massage prepares the body so stretching feels good rather than stressful.
Massage and stretching naturally complement one another.
Massage supports relaxation, circulation, pain relief, and nervous system balance.
Stretching supports mobility, posture, flexibility, and movement ease.
Together, they help you move, breathe, and live with greater comfort and confidence.
Safe Stretching Tips
* Move slowly—no bouncing
* Warm up first
* Breathe deeply
* Stop at gentle resistance
* Be consistent, not extreme
Your body is wise. Massage and stretching simply help you listen.
At Empty Cup Wellness, my intention is to help you reconnect with your body—not through force or pressure, but through compassion and mindful care. Because when we refill the cup of the body, we also refill the cup of the mind and spirit. And when your cup is full … your whole life flows better.
If you are interested in a therapeutic massage, wellness education, facials, or acupuncture, please call me at Empty Cup Wellness for an appointment at 520-639-6987. Learn more at emptycupwellness.com. Empty Cup Wellness is located at 10132 N. Oracle Rd., Ste. 160, Tucson, AZ 85704, in the business park just behind the Fairfield Inn.