10 Strategies To Improve Cognitive Function and Extend Longevity

Hey there!

Welcome to this enlightening journey where we’re going to unravel the secrets of enhancing your cognitive function and extending your longevity.

We all want to be sharp as a tack and live long, fulfilling lives, don’t we? Well, you’re in luck because that’s exactly what we’re about to dive into.

Get ready for some practical strategies that are backed by science and easy to incorporate into your daily routine.

Now, before you start envisioning yourself as a super-aged individual with extraordinary brain power, let’s take it one step at a time.

Let’s demystify the concept of cognitive function first – what it is and why it’s so important for us.

Then we’ll delve into how diet, exercise, stress management (yes! managing stress effectively does make a difference!), quality sleep and even mindfulness can boost your cognition and potentially add years to your life.

Trust me when I say; you’re embarking on an exciting path which may significantly contribute towards improving the quality of your life.

Key Takeaways

• Understanding cognitive function and its role in memory, learning, and perception is important for improving cognitive function and extending longevity.
• Maintaining a balanced diet that includes foods rich in dietary antioxidants, lean proteins, and fibre is crucial for cognitive health and longevity.
• Engaging in regular exercise, managing stress effectively, and practising holistic healing techniques like yoga and meditation can contribute to improved cognitive function and longevity.
• Prioritising quality sleep, avoiding sleep disorders, and engaging in mental stimulation through brain games and reading can enhance cognitive function and potentially extend longevity.

Understand the Basics of Cognitive Function

Imagine your mind as a bustling city, with thoughts zipping by like cars on motorways – that’s essentially what cognitive function is; it’s how you remember, learn, perceive, and think.

At the heart of this metropolis lies brain anatomy: a complex network of interconnected motorways (or neurons) that communicate via chemical signals known as neurotransmitters.

Like traffic lights guiding vehicles, these neurotransmitters help regulate our mood, sleep, concentration, and much more.

Understanding the intricate dance between brain anatomy and neurotransmitter roles is crucial if you want to improve your cognitive function.

Now let’s dive deeper into the cityscape of your mind.

You know those times when things just click?

That eureka moment when all traffic lights are green?

That’s your neurotransmitters working in perfect harmony.

Dopamine – often dubbed ‘the reward chemical’ – boosts motivation and pleasure; serotonin stabilises our mood; while acetylcholine enhances memory and learning capabilities.

Isn’t it fascinating how these tiny molecules orchestrate such a grand symphony within us?

But hey! It’s not always smooth sailing in Neuro-city!

Just as an accident can cause traffic chaos in a real city, imbalances in neurotransmitter levels can disrupt normal functioning leading to problems like depression or anxiety disorders.

Studies have shown that Alzheimer’s disease involves substantial neuron loss while Parkinson’s disease results from decreased dopamine production – giving us more reasons to pay attention to our mental well-being!

Before we move on to discuss the role of diet in maintaining cognitive health (which, trust me, is super important), remember this: Your brain isn’t just some abstract idea or metaphorical city it’s a living organ made up of cells communicating through biochemical reactions facilitated by neurotransmitters.

So take care of your neural motorways and ensure their smooth operation because, at the end of the day, they define who you are!

In our next section, let’s look into how food plays a critical role in maintaining your cognitive prowess intact!

The Importance of a Balanced Diet

Don’t underestimate the power of a balanced diet; it’s not just about maintaining a healthy weight, but also about fuelling your brain and body for years to come.

You see, the food we eat isn’t just about satisfying our hunger.

It’s more than that.

It’s about providing our bodies with essential nutrients that support cognitive function and longevity.

So, don’t just eat anything; choose foods with purpose.

Incorporating certain types of food into your daily routine can have profound effects on your cognitive function and overall longevity.

For instance:

1. Foods rich in dietary antioxidants like berries, dark chocolate, and nuts help combat harmful free radicals in the body.
2. Consuming lean proteins such as fish or chicken aids in neurotransmitter production, which is crucial for optimal brain functioning.
3. Including fibre-rich foods like whole grains assists with nutrient absorption ensuring you’re getting all the vital vitamins and minerals from your meals.

Now that you’re aware of what to include, let’s talk about balance too because remember, having too much of any one thing isn’t always good either!

Balance is key when it comes to nutrition: moderation in portion sizes avoids overeating while variety ensures a broad spectrum of nutrients are consumed.

This equilibrium not only helps maintain physical health but also supports mental agility by preventing deficiencies that might impair cognition.

Dietary changes alone won’t make you live forever, nor will they transform you into Einstein overnight – yet they form an integral part of lifestyle habits aimed at boosting cognitive prowess and life span extension.

So go ahead and relish those strawberries guilt-free or take delight in that seared salmon knowing fully well they’re doing wonders for your mind!

But remember, the diet is only one piece of the puzzle; continuing on this journey means coupling these dietary efforts with other beneficial behaviours – like regular exercise – to achieve optimum results.

Exercise Regularly

You know that feeling of exhilaration after a good workout, right? That’s not just your body thanking you for giving it some much-needed attention.

Regular exercise has been linked to improved cognitive function and longevity.

It’s like the secret sauce for staying sharp and living longer! And don’t worry, you don’t need to be a marathon runner or a gym fanatic to reap these benefits.

The magic lies in maintaining consistency, regardless of the exercise duration and intensity.

Let’s talk about exercise duration first.

Scientists have found that as little as 15 minutes a day can help improve cognitive function over time.

So even on those days when you’re swamped with work or family responsibilities, squeezing in even just a quick jog around the block or an at-home HIIT session can do wonders for your brain health and lifespan.

Now, let’s tackle exercise intensity.

You might think that more intense workouts mean better results, but it’s not always the case.

Studies show moderate-intensity exercises like brisk walking or swimming are just as effective as high-intensity ones when it comes to improving cognition and extending longevity.

It all boils down to what suits your lifestyle best – remember it’s all about keeping active consistently!

So there you have it! Regular physical activity is key to boosting mental prowess and adding years to your life no matter how long or how intense your workouts are.

But remember, while keeping active is important, managing other areas of life effectively plays an equally vital role in promoting cognitive health and longevity too!

Let’s dive into one such crucial aspect next: managing stress effectively because who doesn’t want their golden years filled with peace of mind instead of worries?

Manage Stress Effectively

Stress can creep up on us, silently eating away at our peace of mind and overall well-being, making it essential to find effective ways to manage it.

We’ve all been there, caught up in the hustle and bustle of our daily lives, often surrounded by stress-inducing environments that seem unavoidable.

But hey, let’s not allow this unseen enemy to steal our joy or reduce our cognitive abilities!

Scientific research has shown that prolonged exposure to stress can lead to significant health issues, including heart disease, high blood pressure, diabetes, and may even shorten your lifespan.

Now, before you start stressing about stress (ironic isn’t it?), remember there are plenty of holistic healing techniques out there designed just for you.

Yoga, meditation, deep-breathing exercises ”they’re all fantastic ways to break free from the grip of anxiety.

Picture yourself immersed in a calming yoga session after a long day—doesn’t that sound like an enticing escape? Not only does this help control your body’s response to stress but also improves mental clarity and focus.

Moreover, don’t underestimate the power of connecting with others! Joining clubs or community groups not only gives you a sense of belonging but also offers a supportive network where you can share experiences and learn new coping mechanisms.

There’s something comforting about knowing we’re not alone in our struggles; it reassures us that everyone faces challenges yet still finds happiness.

As we continue on this journey towards improved cognitive function and longevity, remember managing stress effectively is as vital as any other strategy we’ve discussed so far.

Imagine living each day feeling lighter without carrying around unnecessary anxiety now that sounds like real wellness!

So as we move forward from here into another key aspect prioritising quality sleep let’s keep reminding ourselves how interconnected these areas truly are because better management of stress certainly paves the way for restful nights ahead.

Prioritise Quality Sleep

Isn’t it amazing how a good night’s sleep can make all the difference in your mood and overall well-being?

Yeah, we’ve all been there.

Those mornings where you wake up feeling refreshed and ready to take on the world compared to those where you just want to hit snooze for another hour…

or five.

But did you know that prioritising quality sleep isn’t just about avoiding grumpiness?

It’s actually a key strategy in improving cognitive function and extending longevity.

Have you ever heard of sleep disorders like insomnia or sleep apnoea? They’re not just annoying – they can seriously mess with your health and cognitive functioning over time.

You see, during deep stages of sleep, our bodies get busy repairing cells, consolidating memories, and even clearing out toxins from the brain.

Imagine what happens when you consistently miss out on these restorative processes because of a disrupted sleeping pattern!

Yeah, not so great.

Now let’s talk about something that might be keeping us awake without us even realising it – the impact of blue light.

Blue light is emitted by electronic devices like smartphones, laptops, and televisions.

This type of light has been found to suppress melatonin production – the hormone that regulates our sleep-wake cycle – which could lead to difficulty falling asleep or staying asleep throughout the night.

So next time you decide to scroll through social media before hitting the sack, consider how this could affect your quality of sleep!

Quality sleep is more than just being rested; it’s about giving your body an opportunity for essential maintenance work while boosting cognitive functions at the same time!

Making this a priority is surely one way towards reaching that goal of longevity we all secretly yearn for.

And as we continue discussing strategies for enhancing cognitive function and promoting a longer lifespan, remember this: engagement in mental stimulation complements quality rest perfectly because hey! Our brains also need some workouts too!

Engage in Mental Stimulation

Just like flexing your muscles at the gym, stretching your brain with mental stimulation can keep it sharp and vibrant.

You’ve probably heard that doing crossword puzzles or Sudoku can help improve memory, but did you know there’s a whole world of ‘brain games’out there designed to enhance various aspects of cognitive function? These games target skills like problem-solving, attention, memory, and speed of processing.

They’re not just fun to play; they also offer real brain games benefits.

Consider trying some nootropic usage as well.

Nootropics are substances that may improve cognitive function, particularly executive functions like memory, creativity, or motivation.

But remember: what works for one person might not work for another.

It’s crucial to understand your own needs and goals before diving into the world of nootropics.

Here’s a quick guide on how you can engage in mental stimulation:

Engaging in these activities regularly could have profound effects on sustaining your cognitive health while also potentially extending your longevity.

As you explore these options for mental stimulation, don’t be afraid to mix things up; variety is key when it comes to keeping your brain nimble.

In the same spirit of maintaining a lively mind through mental stimulation is our next topic – remaining socially active.

Loneliness can often lead to depression which has a detrimental effect on both cognitive function and longevity.

So get ready! We’re about to delve into why staying socially active is equally essential as getting enough sleep or exercising your mind.

Stay Socially Active

Keeping your social calendar filled isn’t just a blast from the past, it’s also vital for maintaining mental health and overall well-being.

You know that warm fuzzy feeling when you’re catching up with old mates or lending a helping hand in your local community? That’s not just happiness you’re experiencing, it’s also a boost to your cognitive function!

Socialising regularly stimulates multiple areas of the brain and can help improve memory and thinking skills.

So go ahead, dial up those mates from secondary school or throw that neighbourhood potluck you’ve been daydreaming about!

But let’s get real here, we all know that staying socially active requires some effort.

Especially as life gets busier and making time for social activities might seem like juggling flaming torches while riding a unicycle.

But hey, don’t sweat it! Here’s where ‘friendship maintenance’ comes into play.

This is nothing more than keeping in touch with people who matter to you – be they mates from way back when or new pals met at yoga class last week.

It could be as simple as sending a ‘how are you?’ text, planning regular coffee dates or even participating in book clubs together.

Now have you ever thought of combining doing good with feeling good? Engaging in social volunteering can be an amazing way to achieve this double whammy!

When we volunteer our time for community service or charitable causes, not only do we contribute to society but we also meet diverse groups of people and form lasting bonds with them.

Plus, helping others has its own inherent rewards – research suggests that volunteering can reduce stress levels and increase feelings of satisfaction.

So remember: stay socially connected because it’s crucial for both your cognitive health and longevity.

There’s no better antidote to loneliness than shared laughter over memories old and new alike! And hey, getting out there will keep your mind sharp too…

kind of like sharpening knives on a whetstone!

Now that we’ve talked about how important friendships are for prolonging vitality, let’s move onto another key aspect: taking care of our physical health through regular check-ups and preventive care without missing a beat.

Regular Check-ups and Preventive Care

Your body’s like that classic car sitting in your garage – it needs regular tune-ups and a little TLC to keep running smoothly!

Just as you wouldn’t dream of skipping an oil change on that vintage beauty, you shouldn’t skimp on regular check-ups and preventive care for yourself.

It’s not only about catching potential health issues early but also maintaining optimal cognitive function and extending longevity.

Think of it as the ultimate self-care ritual, one that could add more years to your life.

To enhance your well-being journey, consider these four key aspects:

1. Regular physical exams: These are essential for detecting problems before they become serious.Regular screenings can identify risk factors and diseases at their earliest stages when they’re most treatable.
2. Vaccination importance: Immunisations aren’t just for kids! Adults need vaccinations too, to protect against illnesses like flu, pneumonia, shingles, and COVID-19.
3. Healthy lifestyle advice: Your healthcare provider can offer invaluable guidance on diet, exercise, and sleep habits – all crucial elements for brain health and longevity.
4. Telemedicine advancements: With the rise of virtual consultations, accessing medical advice has never been easier or more convenient!

This isn’t just about ticking off boxes in a health checklist – it’s about making a commitment to look after yourself because you’re worth it!

You’re part of our community here; we don’t want any member being left behind due to neglected health concerns.

So why wait another day?

Start embracing this proactive approach towards your well-being today!

Good things come from small changes consistently applied over time – believe me (or better yet, ask anyone who’s been there!).

Plus, remember – when our bodies feel good inside out, we naturally tend to stay more focused mentally with boosted cognition too!

Next up in this quest towards a healthier life is something really important – you’ve got to side-step those harmful habits that might be secretly sabotaging your efforts so far.

Let’s dive into that next without losing momentum because every second counts when it comes to living a longer, healthier life!

Avoid Harmful Habits

Now, let’s tackle those detrimental habits that might be undermining your journey to peak health and wellness.

Hey, no judgement here! We all have our vices; what’s important is to understand their impact on our cognitive function and longevity.

So, sit back, relax and let’s chat about a couple of biggies: smoking and excessive alcohol consumption.

Starting with the smoke-filled elephant in the roomcigarettes! The benefits of quitting smoking are vast and reach well beyond just lung health.

Smoking cessation benefits include improved cardiovascular function, sharper mental acuity, boosted immune system performanceyou name it.

Plus, did you know that quitting can actually reverse some brain damage caused by nicotine?

That’s right!

Research shows that after about two years smoke-free, ex-smokers’ brains can recover nearly all lost grey matter.

Now isn’t that motivation enough to stub out for good?

Let’s shift gears now to discuss alcohol moderation strategies.

We get itit’s tough saying no to that second glass of wine at dinner or skipping happy hour altogether after a long day at work.

But hear us out: Alcohol in excess can lead to severe cognitive impairment over timenot exactly ideal if we’re aiming for peak brain power!

However, this doesn’t mean you need total abstinence from your favourite brews or spiritsjust moderation.

Try setting drink limits per week or swapping out every other alcoholic beverage for a non-alcoholic option during social events.

So there you have itfrom tobacco takedown to alcohol awarenessall part of striving towards enhancing your cognitive fitness and longevity game plan.

As you embark on kicking these harmful habits aside, rememberit’s not about perfection but progress!

It encourages better overall health outcomes while boosting your cognitive prowess tooan absolute win-win if you ask us!

Next up on our journey together towards optimal cognition and longevity? Let’s explore how certain nutritional supplements could potentially amplify these efforts even further without using any ‘steps’.

Consider Supplementation

Supplements might just be the secret weapon you’ve been looking for to supercharge your health and wellness journey.

When used correctly, they can help fill nutritional gaps, boost brain power, and potentially improve longevity.

But remember, not all supplements are created equal.

The quality of your supplements is absolutely crucial to ensure they’re effective and safe.

Consider these factors when selecting supplements:

• Ensure that the supplement brand is reputable and transparent about their ingredients.
• Look for third-party testing to guarantee supplement quality.
• Be mindful of the dosage – more isn’t always better!
• Pay attention to supplement timing as some work best on an empty stomach while others should be taken with food.

You see, it’s important to pick high-quality products because poor quality ones may do more harm than good.

Cheap fillers, additives, or inaccurate dosages could mean you’re wasting your time and money or worse still, jeopardising your health!

High-quality supplements typically have gone through rigorous testing protocols ensuring their purity, efficacy & safety.

Remember that one-size-fits-all doesn’t apply here – what works wonders for a friend may not have the same effect on you.

Timing matters too.

Some nutrients are absorbed better at certain times of day or with specific foods.

For example, fat-soluble vitamins like A, D, E, K need dietary fat for optimal absorption, so taking them with a meal containing healthy fats increases their utilisation in our body!

Knowing when and how to take your supplements can make a significant difference in their effectiveness.

So go ahead and give careful consideration to supplementation as part of your strategy towards improved cognitive function and longevity.

It’s not an instant magic fix, but it certainly can help move things along when done right!

And remember: This is only one piece of the puzzle; there’s no substitute for a balanced diet full of whole foods as well as regular exercise.

Next up, let’s dive into how hydration plays its role in maintaining optimal brain health without making ‘steps’ feel overwhelming or unachievable.

Hydration and Brain Health

Don’t underestimate the power of water, it’s not just about quenching your thirst, but a key player in maintaining brain health.

You might be surprised to learn that even mild dehydration can lead to significant cognitive decline, impacting everything from our memory to our mood.

That’s right! When you’re feeling sluggish or forgetful, it could just be your body telling you it needs more H2O.

Think about this: Our brain is made up of around 75% water.

So when we aren’t getting enough of it, all sorts of things start going haywire.

Hey there friend, take a gander at this table below which paints a clear picture of how hydration impacts our brain functions:

Crazy impressive isn’t it?

Hydration’s impact on memory alone should be enough to have us reaching for that water bottle more often!

But remember, everyone’s hydration needs are different depending on factors like age, activity level and climate.

That being said, staying hydrated doesnt need to feel like a chore.

Mix things up by adding lemon slices or cucumber to your water for a refreshing change.

Or try herbal teas if cold weather has you seeking warmth instead.

Its all about finding what works best for you after all, were in this journey toward longevity together!

Next up on our thrilling exploration into boosting cognitive function- lets dive into the calm waters of mindfulness and meditation.

No need for swimming gear though- these techniques will teach us how to float effortlessly through lifes ups and downs!

Role of Mindfulness and Meditation

Ever wondered how mindfulness and meditation could be your secret weapons in navigating life’s challenges while boosting your brain health? You’re not alone, my mate!

The fact is, more and more people are discovering the immense benefits of these practises.

Mindfulness isn’t just some bohemian concept; it’s backed by solid science as a means to enhance cognitive function.

So grab a cuppa, sit back, and let’s delve into this fascinating world together.

Meditation benefits aren’t just anecdotal tales from yoga retreats.

They’re real, tangible improvements that can make a difference in your everyday life.

Regular practise can lead to increased focus, better memory retention, reduced anxiety levels…

the list goes on!

And the best part?

It’s free and accessible to everyone – no pricey gym membership or fancy equipment required.

Just you, your breath, and an open mind.

Moving onto mindfulness practises, have you ever tried them? If not, then listen up because they’re seriously brilliant!

With their roots deeply embedded in ancient traditions but now validated by modern neuroscience studies, we’re talking about activities that truly help us live ‘in the moment’.

Whether it’s simply paying attention to your breath or actively engaging with what’s happening around you without judgement; these techniques help us foster a healthier relationship with our thoughts and emotions, reducing stress and enhancing mental clarity.

As we wrap up this chat about meditation and mindfulness for cognitive improvement and longevity (see what I did there?), I hope you feel inspired to give them a try.

After all, who doesn’t want to feel calmer while potentially adding years to their life?

Next up: let’s explore the exciting yet complex world of understanding our own genetics of longevity – because who knows what fascinating secrets our DNA holds for us!

Understanding the Genetics of Longevity

You might find it fascinating to know that according to a study by the Albert Einstein College of Medicine, up to 25% of human lifespan may be dictated by our genes.

It’s like we’ve been dealt a hand of cards at birth, and some people have got those coveted longevity cards while others haven’t.

But what if you could reshuffle your deck? With genetic modification possibilities on the horizon, this could become a reality.

Now, let’s dive into the nitty-gritty.

You see, there are certain genes associated with longevity.

For instance, SIRT1 and FOXO3 are two such genes known for their potential lifespan-extending properties.

However, understanding these genes doesn’t mean we can simply switch them on and live forever – if only life were that simple!

Here’s where evolutionary longevity theories come into play; they suggest that ageing is not just down to wear and tear but also about how well our bodies repair themselves.

Further research will help us understand more about these genetic factors involved in the ageing process.

If science can unlock ways to modify these genes beneficially or mimic their effects somehow – think of it like nature’s cheat codes – then we might be able to significantly improve our chances of living longer healthier lives.

Remember though: genetics is just one part of the longevity puzzle!

So while scientists continue diving deep into our DNA strands looking for clues on how to extend lifespans, remember there are still other aspects like lifestyle choices and environmental factors that contribute vastly too.

And speaking about lifestyle choices…

let’s now delve deeper into something you might not expect: chronic diseases’ surprising impact on cognitive function!

The Impact of Chronic Diseases on Cognitive Function

After delving deep into the fascinating world of genetics and its role in longevity, it’s time to shift our focus towards another yet equally essential cornerstone of cognitive function – chronic diseases.

You might be wondering how these two seemingly disparate concepts are intertwined.

Well, you’re about to find out.

Chronic diseases often carry a double whammy – they not only affect your physical health but also have profound impacts on your cognitive functions.

Imagine them as uninvited guests who overstay their welcome and bring along a host of problems – memory loss, decreased attention span, difficulty processing information, the list goes on.

Here’s what some common chronic conditions can do:

• Diabetes: This pesky disease is known for messing with your blood sugar levels but guess what? It also puts you at risk for cognitive impairment.
• Heart Disease: It doesn’t just strain your heart; it can lead to cognitive decline by reducing blood flow to the brain.
• Chronic Respiratory Diseases: They hinder oxygen supply to your brain which can affect cognition.
• Kidney Disease: When kidneys don’t philtre toxins effectively, they accumulate in the body causing cognitive issues.
• Arthritis: The constant pain and inflammation can distract you from mental tasks affecting overall cognition.

But hey! Don’t let this scare you away.

There’s plenty that can be done to help prevent these diseases or manage them better if they’ve already made themselves at home in your life.

Regular exercises, healthy diet choices, getting enough sleep – all go a long way in keeping these uninvited guests at bay.

Medication effects too play a massive role here; right medicines taken timely can significantly reduce disease impact while improving cognition.

Disease prevention isn’t just about having an extra few years tacked onto your lifespan; it’s about ensuring those years are filled with vibrancy and vitality where you’re mentally sharp and ready to take on whatever comes next!

So remember pals – take care of those bodies because they house that brilliant mind of yours!

Speaking about minds…

Let’s continue our journey by exploring future research and advances dedicated especially towards boosting our cognitive health and stretching our longevity further than ever before!

Future Research and Advances in Cognitive Health and Longevity

So, what’s on the horizon for boosting our brain health and living longer, healthier lives?

Buckle up because there are some exciting developments in the world of neuroscience and longevity research.

One of these is advancements in neuroplasticity – the ability of your brain to change and adapt.

It’s like a workout for your mind, which can help keep it sharp as you age.

Imagine being able to improve your memory or speed up your learning just by adopting certain mental exercises! Isn’t that something we’d all love to be a part of?

There’s also an intriguing area called telomere research that could have huge implications on how long we live.

Telomeres are the protective caps at the end of our chromosomes, sorta like those plastic tips at the ends of shoelaces.

As we age, they naturally shorten, which leads to cell damage and ageing symptoms.

But recent studies show that with healthy lifestyle choices, we could potentially slow down this process or even reverse it! Now wouldn’t you want to jump onto that bandwagon?

Imagine a future where you’re not just living longer but also maintaining your cognitive abilities well into old age – sounds like a dream come true, doesn’t it? Well, with more research and breakthroughs in these fields, this dream might soon become a reality.

The key lies in staying informed about these developments and taking active steps towards implementing them into our lives.

Remember, every journey starts with a single step – whether it be exploring neuroplasticity advancements or delving into telomere research.

So start today; make an effort to learn something new each day or pick one healthy habit to incorporate into your life.

Because when it comes down to enhancing brain health or prolonging lifespan – every bit counts!

Conclusion

There you have it, the fountain of youth isn’t just a myth.

It’s found in your everyday habits – eating correctly, exercising, managing stress, and embracing mindfulness.

Remember, your genes don’t play their part, but they aren’t the sole scriptwriters of your life’s story.

Chronic diseases can be speed bumps on your journey to long life.

But with advances in research knocking at our doors, hope isn’t lost.

Here’s to a future where cognitive health and long life walk hand in hand!