Resources

RESOURCE ABOUT CONTACT INFORMATION

Utah MS Society- Self-help group for
Self-Help Group individuals living with MS
and their family members
and friends. Please contact
Ashantai prior to attending
your first group meeting or
for more information.
https://www.nationalmssociety
.org/Chapters/UTU/Groups-
and-Discussions/Programs/Salt-
Lake-City-Daytime-MS-Self-
Help-Group
Ashantai (801)831-1270 or
ayungai@comcast.net

Meets 4th Thursday of the

Month
11:00 AM MST - 12:00 PM
MST
The Wentworth at Coventry
6895 S Whitmore Way
Salt Lake City, UT 84121
Salt Lake City MS Self-help group for https://www.nationalmssociety
Society Support individuals living with MS .org/Chapters/UTU/Groups-
Group and their family members and-Discussions/Programs/Salt-
and friends. Please contact Lake-City-Self-Help-Support-
Kim prior to attending your Group
first group meeting for Kim at kimcloward@aol.com
more information.

Meets Third Tuesday of the

Month.
7:00 PM MST - 8:00 PM
MST
Chapter Office
1440 Foothill Drive
Salt Lake City, UT 84108
Utah The UILC is non-residential https://uilc.org/en/
Independent facility that provides Todd Hansen: Intake
Living Center services which enhance the Coordinator
independence of people (801) 466-5565
with disabilities.
Five core services are:
o Peer Support
o Information &
Referral
o Independent Living
Skills Training
o Advocacy
o Transition
ChairFit with Exercise for persons with https://www.youtube.com/
Nancy Multiple Sclerosis. Videos
containing a wide selection
of exercises that can be
done from a chair.
Includes elements of Core,
Cardio, Yoga, Tai Chi,
Zumba/Salsa (Latin
inspired), strength training
(legs and arms), and
stretching.

Strategies for Enhancing Cognitive Reserve

Although it isn’t possible to go back and re-live one’s life in search of cognitive
reserve, it is possible at any age to add to cognitive reserve. Finding activities that
engage your mind, pique your curiosity, spark your creativity, stimulate your
thinking and challenge your problem-solving skills can all enhance your cognitive
reserve and support your cognitive health. Activities In addition to work that will
increase your cognitive reserve and contribute to your cognitive well-being
include:
o Reading
 o Creative writing
o Journaling
o Handiwork
o Board or card games
o Drawing or painting
o Cross word or jigsaw puzzles
o Learning a new language
o Learning to play an instrument
In addition, engaging with others – in a support group, book club, fellowship
meetings at your church or synagogue, or through advocacy activities – is another
way to stay cognitively active and enjoy the companionship of others at the same
time. Whatever you do to exercise your mind can help reduce the impact of MS-
related cognitive changes that may occur. And optimizing your cognitive health
contributes to all other areas of your wellness.
https://www.nationalmssociety.org/Living-Well-With-MS/Cognitive-Health

Exercise Your Brain

By Dr. J. Tamar Kalina
If you are experiencing cognitive challenges due to MS, there is good news: research shows that proper exercise
(both cognitive and physical aerobic exercise) can help improve some of the changes that you may be
experiencing.
 
What is Cognitive Exercise?
 
You can think about a “cognitive workout” similar to a physical workout at the gym. When working out, it is
essential to challenge yourself in order to see benefits. For example, if you go to the gym and consistently lift a
one-pound weight, you may not see your strength improve. However, if you lift weights that are challenging to
you, and slowly you increase the challenge, you should notice improved strength.
 
Furthermore, it is important to workout consistently to maintain or increase the improvements you make. If you
go to the gym consistently for months or even years and then completely stop attending, the physical
improvements you gained will slowly decline over time.
 
 Similar to the gym analogy, therefore, it is
recommended that you consistently work out your cognitive skills with proper, challenging exercises. There are
many different ways you can engage in cognitive exercises. There are many types of “brain game” exercises
that are available online, in bookstores, or applications on your phone, to help work on cognitive exercises. Ask
your doctor for a referral to an occupational therapist or neuropsychologist for an assessment of your specific
cognitive impairments and recommendations for appropriate cognitive rehabilitation exercises that can improve
those changes you may be experiencing. There are also sometimes medications available to help with these
changes.

In the meantime, employing cognitive strategies and techniques can prevent or minimize how the cognitive
changes you may be experiencing affect your everyday activities. Here is a list of practical steps and coping
suggestions to help with some of the changes.
 
Practical Steps
 
There are many ways to compensate for some cognitive challenges including the following tips: 

 For important events, use organized reminders such as smartphone applications, a calendar, Post-it
notes, checklists, alarm clocks/timers, etc.
 Try to leave commonly used items in the same location (i.e. keys in a bowl or on a hook by the door).
 Engage in one task at a time to avoid unnecessary distractions (i.e. turning off the ringer on your phone
when trying to pay your bills or refrain from leaving the kitchen while cooking something on the stove).
 Tackle the more difficult tasks in the morning or at a time of day when you are not feeling fatigued.
 Repeat things to yourself out loud to help you remember them.
 Create associations between something you are trying to remember and something familiar to you (i.e.
associating George, your new neighbor, with the first U.S. president).
 Staying organized (though difficult at times) can help minimize confusion and allow you to easily locate
objects you may need.
 Having a routine (such as always paying bills the same day each month or attempting to schedule
appointments on a particular day of the week) can help to reduce tasks you have to remember. 
  Try to complete difficult or cognitively demanding tasks in a quiet environment.
 Concentrate on the task at hand. This may sound obvious, but oftentimes, our minds are constantly
thinking about many other things aside from the current task. Attempt to refocus yourself so your
undivided attention is on the task you are attempting to complete.
 Take your time when engaging in a task.
 Get a good night’s sleep. Poor sleep or fatigue can worsen cognitive changes.
 Rest when fatigued or incorporate rest breaks throughout the day to avoid reaching the point of
exhaustion.
 Remain socially and intellectually active.
 Eat well-balanced meals throughout the day.
 Manage stress as well as possible.

Coping Strategies 

 Don’t be hard on yourself: These cognitive changes that you may be experiencing are not your fault.
Take the necessary steps to improve your abilities as much as possible and be proud of the progress you
make!
 Speak to others who understand what you are experiencing. There are many educational and support
programs (in-person, call-in, and online) offered in various regions. There are also many clinicians
specializing in MS, who may have a better understanding of what you are experiencing.
 Explain to those around you how they can help: Oftentimes, loved ones want to help, but do not know
exactly how and may not understand how your cognitive changes are affecting you. Unwanted or
inappropriate help, however, can be frustrating for the individual experiencing the challenge. Explaining
to someone how she or he could be of assistance could benefit both of you. For example, a mother
calling to remind her daughter with cognitive challenges to take her medication, three times a day, when
the daughter rarely forgets to take her medication, can be perceived as an annoyance instead of being
helpful. However, the daughter may significantly benefit from her mother helping her with a specific
task or errand.

Cognitive changes can be extremely frustrating. Taking some of these practical steps or implementing some of
these coping strategies may help minimize the way cognitive changes interfere with your life. Stay strong and
positive in this battle because your endurance should yield positive results!
 

Dr. J. Tamar Kalina has been working in the field of multiple sclerosis for more than 12 years.
She specializes is developing and implementing research and rehabilitation programs. Her research focuses on
improving the functional independence and quality of life for people with MS. Dr. Kalina has personally
designed more than 18 specialized rehabilitation programs and has experience running more than 100 MS
clinical research trials. Dr. Kalina is an assistant professor at the NYU Langone Medical Center and adjunct
faculty at Columbia University and NYU Steinhardt.

https://msfocusmagazine.org/Magazine/Magazine-Items/Posted/Exercise-Your-
Brain