Cross-Brain Fitness

The Mladenoff Clinic of Arizona Team • August 5, 2024

An Integrative Workout for the Mind and Body

Many of you participate in summer travel and actives. Whether you are hiking up north or enjoying the waters of another state to escape the Arizona heat, keep in mind that certain activities can boost your brain power. This month we explore ways you can activate both hemispheres of your brain while enjoying some summer fun.

Holistic approaches to health and well-being that consider the entire person - body, mind and spirit - are especially effective in cultivating creativity and mental equilibrium. Cross-brain fitness training encourages the use of both the left and right hemispheres of the brain in tandem to improve body and brain function.

One study published in Advances in Physical Education suggests that exercise involving movements across the middle of the body improved the ability to transfer motor skills from one hand to the other, most likely due to improved communication between the two sides of the brain. A 2016 study published in the Journal of Exercise, Nutrition and Biochemistry found that a 12-week brain health exercise program for seniors improved lower and upper body strength, as well as aerobic endurance, while also increasing cognitive function and levels of brain-deprived neurotrophic factor, a protein that plays an important role in neuronal survival and growth.

ENGAGING SPORTS

Physical activities that engage both brain hemispheres booth health and enhance creativity by integrating analytical and creative thinking. Team sports such as soccer and basketball are excellent for cross-brain development. They demand strategic planning and logical thinking, activities typically associated with the left hemisphere. At the same time, they require players to use spatial awareness and creativity - skills linked to the right hemisphere. This combination encourages players to continuously switch between different modes of thinking, thereby improving brain agility and coordination.

"Team sports require players to analyze the game situation, anticipate opponents' moves and strategize accordingly," says Danielle Smith, a registered dietitian and personal trainer. "Players need to understand the rules of the game, their position-specific responsibilities and how to execute plays effectively." Team sports offer a great way for these skills to develop naturally in a fun environment."

Rock climbing and hiking are prime examples of an activity that blends cognitive demands. It requires meticulous problem-solving and advanced planning (left-brain activities) to choose the best routes and techniques for ascent. Simultaneously, climbers and hikers must employ spatial awareness and adaptability (right-brain activities) to navigate and adjust to new challenges on the fly, making it a comprehensive brain exercise.

Sailing combines the technical knowledge and analytical thinking characteristic of the left brain, such as navigating and understanding sailing mechanics, with the intuitive grasp of environmental elements like wind and water, a right-brain activity. Sailors must continuously interpret these dynamic elements and adjust their strategies accordingly, promoting an advanced level of hemispheric integration.

IMPLEMENTING A ROUTINE

Incorporating a variety of cross-brain training activities into a regular fitness routine is crucial for engaging different parts of the brain and maximizing cognitive development. Here are some tips and strategies for creating an effective cross-brain fitness routine:

  • Add variety. Rotate between actives that challenge different cognitive skills. For example, blend team sports, which enhance strategic thinking and cooperation, with individual pursuits like rock climbing, tennis or golf that require problem-solving and adaptability. This diversity not only prevents boredom but also stimulates different brain areas.
  • Be consistent. Schedule brain-stimulating physical activities like Brain Training sessions in-office with Dr. Diana several times a month to help encourage new neural connections and improve brain function over time.
  • Progress gradually. Start with simpler tasks and gradually increase the complexity of the activities as cognitive and physical abilities improve. This progression keeps the brain challenged and engaged as training advances.
  • Track results. Use a journal or digital app to record the types of activities performed, their duration and any noticeable improvements in thinking, problem-solving or creative output. Also reflect on changes in emotional and mental well-being. Such monitoring is essential to appreciate the benefits of a cross-brain fitness routine.
  • Check cognitive progress. Consider periodic cognitive assessments to formally measure cognitive improvements. Ask Dr. Diana how she can help.

HOLISTIC SUPPORT

Cross-brain fitness or Brain Training can be supported by other activities during the day. Regular mediation, for example, quiets the mind's chatter, allowing both sides of the brain to work in harmony, thus enhancing the ability to generate new ideas and solve problems creatively. "Meditation and mindfulness practices are associated with strengthening the brain's connectivity," explains Kathleen Benson, a registered dietitian specializing in women's health, sports nutrition and digestive health. "This can improve attention, memory, decision-making and general mindfulness. Regular practitioners often have improved emotional control, lower stress and clearer thinking. "

What we eat significantly impacts our brain function ad overall health. A balanced diet rich in omega-3 fatty acids, antioxidants and proteins can enhance cognitive function and support both the logical and creative faculties of the brain. Foods like blueberries, nuts, fish and green leafy vegetables boost brain health and foster mental clarity.

Adequate sleep helps consolidate memories and clear brain fog, making room for new ideas and creative thinking. Sleep also balances the emotional states, ensuring that both the analytical and creative sides of the brain can function optimally without the interference of stress or anxiety.

If you are ready to start your customer Brain Training program, contact Dr. Diana Mladenoff today. Call or text 1 (602) 524-0222 to get started.

Source: David J. Sautter is a Certified trainer, fitness-nutrition specialist, and health and fitness writer; Natural Awakenings, Health Living | Healthy Planet August 2024.

The Spine–Gut Connection: A Foundation for Whole-Body Wellness

By The Mladenoff Clinic of Arizona Team • January 14, 2026
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Nourish to Thrive: How Nutrition and Chiropractic Care Work Together for a Healthier You

By The Mladenoff Clinic of Arizona Team • October 23, 2025
The Foundation: How Nutrition Shapes Your Health Every cell, organ, and system in your body depends on essential nutrients and minerals to function properly. When your nutrition is balanced, your body operates efficiently—repairing tissues, regulating hormones, supporting brain health, and fueling energy production. However, modern diets often lack the nutrients needed for optimal wellness. Processed foods, refined sugars, and chronic stress can deplete your body’s stores of vital vitamins and minerals. Over time, this can contribute to inflammation, fatigue, poor digestion, and even nerve dysfunction. Essential Nutrients for a Strong Nervous System The nervous system is your body’s communication network, connecting your brain to every organ and tissue. Certain nutrients play key roles in keeping it healthy: Magnesium – Calms nerve impulses and supports muscle relaxation. B Vitamins (B1, B6, B12) – Vital for nerve repair, energy metabolism, and cognitive clarity. Omega-3 Fatty Acids – Reduce inflammation and protect nerve cell membranes. Vitamin D – Supports neuromuscular function and immune balance. Calcium & Potassium – Crucial for proper nerve signaling and muscle contraction. When your diet supplies these essentials, your nervous system can communicate clearly and efficiently—helping your entire body function more harmoniously. The Chiropractic Connection: Aligning Structure with Function Your spine is more than just a support structure—it’s the protective pathway for your central nervous system. Misalignments (known as subluxations) can disrupt nerve communication between the brain and body, leading to discomfort, reduced mobility, and decreased organ function over time. Chiropractic care helps restore proper alignment and motion to the spine, reducing interference within the nervous system. When your spine is aligned, your body can better regulate its internal systems—improving digestion, circulation, immune response, and even mood. At Mladenoff Clinic of Arizona, our goal is to help patients achieve balance from within. Regular chiropractic adjustments, combined with proper nutrition, create the foundation for lasting health and vitality. Lifestyle Synergy: Simple Daily Habits for Lasting Wellness Wellness isn’t achieved overnight—it’s built through consistent, intentional habits that support your body’s natural healing ability. Here are a few daily practices we recommend: Start Your Day with Hydration: Water supports every metabolic process and helps flush toxins. Prioritize Whole Foods: Choose nutrient-dense foods like leafy greens, lean proteins, nuts, seeds, and colorful fruits. Move Regularly: Gentle exercise, stretching, and posture awareness complement chiropractic care. Manage Stress: Breathing exercises, mindfulness, and adequate sleep keep your nervous system balanced. Schedule Regular Chiropractic Checkups: Prevent small misalignments from becoming chronic problems. Your Path to Total Wellness Starts Here At Mladenoff Clinic of Arizona, we take a comprehensive approach to your health; combining chiropractic care, nutritional guidance, and lifestyle education to help your body function at its full potential. When your spine is aligned and your cells are nourished, your body can truly heal, thrive, and perform at its best. Ready to Feel the Difference? Experience how proper nutrition and chiropractic care can transform your health. 📞 Call or Text Dr. Diana at the Mladenoff Clinic of Arizona today 1 (602) 524-0222 or schedule your appointment online to begin your journey toward natural wellness and a vibrant, energized life. Wellness awaits you.

Gut Health: The Hidden Key to Chiropractic Care & Whole-Body Wellness

By The Mladenoff Clinic of Arizona Team • September 11, 2025
Why Gut Health Matters Your gut isn’t just about digestion — it’s home to trillions of microorganisms (your microbiome) that impact nearly every system in your body. A healthy gut supports: Stronger immunity : Over 70% of your immune system lives in your gut. Balanced mood and mental clarity : Gut bacteria influence neurotransmitters like serotonin and dopamine. Reduced inflammation : A healthy gut keeps chronic inflammation in check, lowering the risk of pain and disease. Better nutrient absorption : So your body can get the most from the food you eat. The Gut–Spine Connection Here’s where chiropractic care comes in. Your gut and your nervous system are constantly communicating through the gut-brain axis . If your gut is inflamed or imbalanced, it can trigger stress signals to the nervous system — leading to tension, discomfort, and even spinal misalignments. On the flip side, spinal misalignments can disrupt nerve flow to the digestive system, slowing down motility, altering enzyme production, and contributing to bloating or irregularity. It’s a two-way street. By restoring alignment through chiropractic care, we help your nervous system function at its best — which directly supports gut health. A Whole-Body Approach at Mladenoff Clinic At our clinic, we don’t just adjust your spine and send you on your way. We take a whole-person approach that includes: Chiropractic adjustments to optimize nerve flow. Nutritional guidance to fuel a healthy gut microbiome. Lifestyle recommendations for stress reduction, sleep, and movement — all of which impact gut and spinal health. When your gut and nervous system are in sync, you’ll feel the difference: more energy, better digestion, sharper focus, and fewer aches and pains. Take the Next Step Toward Total Wellness If you’ve been struggling with digestive issues, fatigue, or unexplained pain, your gut may be asking for help. Chiropractic care at Mladenoff Clinic of Arizona could be the missing link to restoring balance and reclaiming your health. 📍 Ready to experience the gut–spine connection? Schedule your next wellness appointment with Dr.D today. Call or text 1 (602) 524-0222 or click here for new patients. Mladenoff Clinic of Arizona Where chiropractic care meets whole-body wellness.

Why Chiropractic Care Matters for Your Child’s Health and Development

By The Mladenoff Clinic of Arizona Team • August 11, 2025
At the Mladenoff Clinic of Arizona, we believe in supporting wellness at every stage of life. That includes making sure your child’s spine and nervous system are functioning at their best. 🧠 The Nervous System: Your Child’s Control Center The nervous system controls every function in the body—from digestion and immunity to movement and focus. When spinal misalignments (also known as subluxations) occur, they can interfere with nerve signals, which may impact your child’s growth, development, and overall well-being. 👶 Why Kids Need Chiropractic Care Even natural births can put stress on a baby’s delicate spine. As children grow, they experience bumps, tumbles, and tech-related posture issues that can all affect spinal alignment. Chiropractic care can help: Support proper posture and alignment Improve sleep quality and behavior Boost immune function Address digestive issues, colic, and ear infections Enhance focus and reduce signs of ADHD 👨‍⚕️ Safe, Gentle & Effective At Mladenoff Clinic, we use safe, gentle techniques specifically designed for children. Our approach is non-invasive and tailored to your child’s age and needs. Many parents are surprised at how calm and comfortable their kids are during their visit! 🌟 Invest in Their Long-Term Health Regular chiropractic check-ups can help your child thrive—not just physically, but emotionally and cognitively. It’s a natural way to give them the best start in life. 📍 Want to learn more? Schedule an appointment today with Dr. Mladenoff and discover how chiropractic care can benefit your child’s health journey. 📞Call or Text Dr. D at (602) 524-0222.
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