Go Greens For Good Mental Health
Remember how you’d watch Popeye on television, hunch your arms over like a pro wrestler and say, “I’m strong to the finish ‘cuz I eats me spinach,” then go “yuck” at the idea of having to choke that dark green leaf down? Well, I hate to tell you, but your mother was right- eating your vegetables is good for you!
A diet rich in magnesium, such as spinach and other dark leafy vegetables, is important in maintaining normal nerve and muscle function. Magnesium is the fourth most abundant mineral found in the body, and it also enhances memory fitness.
Recent research published in the journal Neuron shows accelerated learning, improved study skills and improved memory with the addition of more magnesium in your diet. Since learning and memory skills are basic functions of the brain, and affected by diet and other environmental factors, a diet high in dark green, leafy vegetables will definitely enhance memory and cognitive functions.
Researchers administered a compound of magnesium to both young and old rats. They found enhanced memory (short- and long-term) and accelerated learning abilities in all ages. The density of the connections between neurons increased in the hippocampus (the portion of the brain critical for learning and memory) with the addition of magnesium. With this research, scientists suggest that adding magnesium foods and supplements may be able to significantly slow age-related memory loss.
Earlier research, reported in the American Journal of Epidemiology, indicated a diet deficient in magnesium is associated with increased risk of strokes due to high blood pressure and diabetes. In order to maintain optimal memory fitness as we age, avoiding strokes are essential.
Good sources of magnesium in our diets, in addition to green vegetables rich in the chlorophyll molecules containing magnesium ions, are nuts (especially cashews and almonds); dark chocolate (great news for chocoholics); roasted soybeans; seeds; bran and some whole grains.
A word of caution however, if you are considering magnesium supplements: Although healthy kidneys can usually handle excessive magnesium levels from diet and supplements, too much magnesium may interfere with the body’s ability to absorb calcium. Further research on the safety of magnesium supplements for humans is needed, so consult your physician before adding magnesium — or any supplements, to your diet.
Brain Foods
Americans, on the whole, do not practice healthy eating. A poor diet not only affects your body, but your mind, causing it to feel sluggish and losing its ability for how to remember names — or how to remember anything for that matter.
Your brain runs like a machine, working on fuel. Adding the wrong fuel causes it to slow down and sputter, and eventually quit working. If you don’t put the proper fuel into your body it will not work at its peak capacity and many things can go wrong.
All is not lost, however. You can bring your body, and your mind, back to life and good physical shape by giving it a good overhaul, and starting a new regime. Beginning with the right brain foods and exercise can rejuvenate it — keeping in mind that it may take a little time.
Ayurveic herbs to increase intellectual power
Human beings are considered as the uppermost intellect animal amongst all living being in the nature due to their intellectual power. Everybody wish to be more intellectual. Therefore, to fulfill the dream of being intellectual person here are the list of some ayurvedic natural herbs. Use them and rejuvenate the intellectual power.
1. Bacopa monnieri (Brahmi): Juice of Brahmi, or mandukaparni(Centella asiatica) are be taken with honey and ghee to promote intellect (10-15 ml)
2. Centella asiatica ( Mandukaparni): Regularly intake of mandukarparni fried in ghee for a month keeping on non-cereal acts as rejuvinative (AH.U.36.165)
3. Emblica officinalis (Amalaki): The fruit and seed of Amalaki is used in the form of powder and juice for promoting intellect
4. Withania somnifera (Asvagandha ): Mandukaparni, (Centella asiatica ) sankhapuspi (convolvulus microphylla) , asvagandha and satavari (asparagus racemosus) should be used in order to promote intellect.
Top Brain Foods
1. Berries. Berries contain antioxidants that allow the blood to flow smoothly to the brain. Much like metal pipes start that begin to oxydize and block the flow of liquid through them, blood vessels oxidize and begin to clog up with fats that can eventually stop the flow of blood. Clogged veins produce what doctors call “oxidative stress”, which contributes to many diseases, such as dementia and Alzheimer’s Disease.
The antioxidants in berries have been found in the hippocampus of the brain — the control center for memory, that are beneficial to unclogging arteries. Best berries: blueberries, raspberries, strawberries. Blueberries are considered “super brain food.” They have been proven especially helpful in improving memorization.
2. Turmeric. Found in many curry recipes, this yellow spice has powerful anti-inflammatory and antioxidant properties. Two studies conducted on the advantages of curry indicate that the spice shows a reduction in plaques associated with Alzheimer’s disease, and that elderly who ate curry enhanced foods did better on mental tests than those who rarely consumed the spice
3. Apples. The saying: “An apple a day keeps the doctor away,” is absolutely true. Apples protect the brain from neuro-degenerative diseases, such as Alzheimer’s and Parkinson’s, by releasing an assortment of memory-enhancing chemicals directly into the hippocampus.
4. Cocoa and Chocolate. In moderation, chocolate is actually good for you! Flavonal-rich cocoa can increase circulation through the body and the brain. Compounds in cocoa may reduce the formation of heart-damaging clots. The problem with chocolate bars and other chocolaty desserts is they are laced with fat, which is counterproductive. So, don’t feel guilty if you eat a small chocolate square, just don’t go crazy with the candy bars or chocolate cake.
5. Nuts. High in Omega-3 fatty acids, nuts are heart-healthy. The best nut seeds and oils include: flaxseeds, flaxseed oil, canola (rapeseed) oil, soybeans, soybean oil, pumpkin seeds, pumpkin seed oil, purslane, perilla seed oil, walnuts, and walnut oil.
What are the best and top brain foods?
Is it true that some foods can block your
memory while other foods can feed your memory?
The
evidence seem to be that the answer to this is YES!
Classical music, whether you love it or hate it, has been a powerful cultural force for centuries. While it no longer dominates the music scene, the argument for continued appreciation of the genre goes far beyond pure aural aesthetics. Classical music has been lauded for its ability to do everything from improve intelligence to reduce stress, and despite some exaggeration of its benefits, science shows us that it actually does have a marked effect on the brain in a number of positive ways. With September being Classical Music Month, there’s no better time to learn a bit more about some of the many ways classical music affects the brain. Over the past few decades, there have been numerous studies on the brain’s reaction to classical music, and we’ve shared the most relevant, interesting, and surprising here, some of which may motivate you to become a classical aficionado yourself.
1. Emotional expression in music and speech affect the brain similarly. Music is a very strong form of emotional communication across all cultures, but why? Research may have the answer. Studies show that music, including classical arrangements, has the ability to send chills down your spine or make your heart swell with joy through its use of different musical modes. For example, in Western music, the major mode is associated with excited, happy emotions, the minor with sad emotions. Similar results were found in other cultures around the world despite differences in the emotions that these cultures associate with the varying modes. The reason these musical modes have the ability to convey so much emotion is because they imitate the tonal characteristics of emotion in the voice, tapping into our innate communicative abilities and our cultural associations alike.
2. Classical music can help reduce pain and anxiety. Certain medical procedures aren’t especially pleasant to undergo, leaving patients feeling uncomfortable and anxious. Music, research suggests, can be a helpful remedy. Researchers at Duke Cancer Institute found that wearing noise-canceling headphones playing classical music (in this case concertos by Bach) reduced the pain and anxiety of a prostate biopsy. Generally, the procedure causes a spike in diastolic blood pressure as the result of stress and anxiety, but in the men who listened to the music, there was no such spike. Additionally, those who wore headphones reported significantly less pain associated with the procedure. Researchers believe that this method will be an inexpensive way to help make this and other medical procedures less frightening for patients by altering their mental and physical responses to them through use of classical music.
3. Classical music can lower blood pressure. Whether you choose Bach, Beethoven, or Mozart, classical music can have a marked effect on your stress levels and in turn your blood pressure. A University of San Diego study compared changes in blood pressure in individuals who were asked to listen to classical, jazz, or pop selections. Those who listened to classical music had significantly lower systolic blood pressure levels after the experiment when compared to participants who heard no music at all or were assigned to other musical styles.
4. Classical music can heighten and arouse emotions. Tolstoy once said, “Music is the shorthand of emotion,” and research is showing that he just might be right, especially with regard to classical music. A study done at Southern Methodist University in 2001 asked students to relay the most significant event or experience in their lives while listening to either silence or classical music in the background. Researchers found that the classical music affected not only the emotional response and the kinds of emotional language used, but also affected the topics participants chose to disclose, promoted greater expression, and actually caused an increase in the pleasure participants got from listening to classical music. This research is not only interesting from an academic standpoint but could also have real-world applications for therapists and counselors who need to get patients to relax, disclose experiences, and get in touch with troubling emotions.
5.Listening to classical music can help you battle insomnia. If you’re in need of sleep and counting sheep doesn’t seem to be working, consider helping yourself drift off by playing Brahms’ “Lullaby.” It may sound cheesy, but research suggests that it might actually work. A team of researchers at the University of Toronto found that even insomniacs got help falling asleep by tuning into some classical music before bedtime. The study showed that listening to classical music helped participants fall asleep faster and stay asleep longer, even those who regularly wake up during the night. Classical music is an effective sleep aid because it uses rhythms and tonal patterns that create a meditative mood and slow brainwaves. The most effective pieces in getting participants to sleep were works by Brahms, Handel, Mozart, Strauss, and Bach.
6. Classical pieces may actually alter brainwaves. When children’s brainwaves were monitored by an electroencephalogram (EEG), Russian scientists found a significant difference between those who listened to music and those who didn’t. The study, published in Human Physiology in 1996, demonstrated that the group of children who listened to classical music for one hour a day over a six-month period exhibited changes in the alpha rhythm frequency band and greater coherence between different regions of the cerebral cortex, both indicating greater levels of relaxation. More striking, perhaps, is that these changes in the brain and brainwaves occurred in a passive listening setting where children were not required to pay attention to the music.
7. Classical music may foster brain development in children. While playing classical music 24/7 for your children won’t help them to become geniuses, some studies suggest that it does have effect, though perhaps not as drastic of one as those selling classical music learning programs for kids would like you to believe. In a study conducted by Dr. Gordon Shaw of the University of California-Irvine, it was found that infants who listened to Mozart and then studied piano as children scored higher than other children in math. Other studies have found that music listening and practice can help children develop spatial and verbal skills and can also foster self-control.
8. Some cities use classical music to reduce crime. Classical music as a crime deterrent? Sounds crazy, but it has worked for several cities around the world. In London, city officials began playing classical music at several stations in 2003. A year and a half later, robberies had dropped by a third, assaults on staff by a quarter, and vandalism by 37%. In Portland, a similar effect was found. When transit authorities began piping classical tunes into a high-crime rail station, calls to police at the station dropped by 40%. These cities aren’t alone. Minneapolis, Atlanta, Toronto, and New York have also used classical music as a crime deterrent. It’s not quite clear what effect the music has on would-be criminals, however. Some believe it has a soothing effect, others suggest that it gives the appearance of order and civility that deters crime on its own. In some cases, it may simply drive those away who don’t have a taste for the genre. Whatever the reason, classical music seems to be a cheap and effective way for cities to improve the safety of their transit systems.
9. Classical music exerts a calming effect. Need to relax? Try some classical music. An article published in the Journal of Clinical Nursing in 2008 showcased a study on pregnant women, who reported reduced levels of stress, anxiety, and depression after listening to a 30-minute CD of classical hits. Dr. Kevin Labar of Duke University states that classical music produces this calming effect by prompting the brain to release dopamine (a hormone associated with pleasure) and inhibiting the release of stress hormones. Labar stresses, however, that if you don’t like classical music, you won’t get the same effect, and that other methods of relaxation might be a better fit.
10. Babies may even grow faster in response to classical music. Premature babies need all the help they can get to catch up to their full-term counterparts, and studies done in Tel Aviv suggest that music could be a key component of helping these babies grow up to be strong and healthy. Dr. Dror Mandel and Dr. Ronit Lubetzky at Tel Aviv University exposed premature babies to a half hour of Mozart every day, with striking results. The babies who listened to the music grew far more rapidly than those who weren’t exposed to the music. The researchers still aren’t sure what is causing the effect, but they think it has to do with the calming properties of classical music, which can help reduce stress and boost the immune systems of even the youngest listeners. Regardless of the cause, the effect is another tool that can help pre-term babies to gain weight, grow, and get sent home with their anxiously awaiting parents weeks sooner. - See more at: http://www.drjoetoday.com/ten-studied-effects-of-classical-music-on-the-brain/#sthash.m2trB9no.dpuf
Some great brain foods are:
·
Water!
·
Omega
3
·
Spinach
·
Blueberries
·
Pumpkin
seeds
·
Apples
Some negative foods for your brain are:
·
Sugar
·
excessive
alcohol
·
excessive
salt
·
artificial
sweetners
I
could go on an on. But watch this short video I did on the top and best brain
or memory foods.
Omega 3, The Good Fat
I
can not tell anyone enough how important I
think Omega-3 fatty acid is in our diet. If you don’t remember anything else I
tell you, remember this – Omega-3 is good for your brain, your joints,
inflammation (which has been known to cause Alzheimer’s disease), and a number
of other physical ailments.
We
all have those pesky moments of short-term memory loss, like when we forget
where we parked the car or where we put our keys. Those bouts are frustrating,
but normal occurrences.
For
those who suffer from more frequent Senior Moments these occurrences take on a
whole different concern. Many people wonder if there is a simple memory
improvement pill or something that will be of use?
There
are a variety of different things that can bring on short-term memory loss like
dehydration, illness, diabetes, low iron and calcium levels, and heart problems
that restrict the flow of oxygen to the brain. There are also the more severe
reasons, like the onset of dementia, such as Alzheimer’s disease, that will
slow down and eventually turn off the body’s memory system, to the point of
where your brain forgets to tell your heart to beat, or your lungs to breathe.
There
have been countless studies to show that memory loss is not limited to senior
moments, but is occurring more and more often among high school and college
students. It is become a growing problem for woman, especially, who are
approaching middle age, and after 50 both sexes show a decline in memory
function. Since memory is important to any age, neuroscientists are constantly
searching for memory improvement tips and techniques that will aid patients in
retaining their memory.
The
essential fatty acids in Omega 3 have been shown to increase the body’s calcium
levels and improve bone strength. They contain blood-thinning properties that
help in stopping the formation of blood clots and blockage of arteries that
causes coronary heart disease (People taking these supplements have a 70% lower
risk of suffering strokes or heart attacks). Doctors have used Omega 3 in the
treatment of schizophrenia; depression; sleep disorders and other mental
problems. Patients who suffer from osteoporosis, arthritis, and joint pain have
found relief after taking this supplement, and it has been found to aid in
recovery from burns.
Protein-rich
Omega 3 is essential for pregnant women. As the baby grows it drains fat from
the mother, and can reduce her brain by ½ of its fat supply. If the mother
doesn’t replenish her Omega 3′s she runs a high risk of postpartum depression,
and it could possibly take up to four years for her brain to replenish what she
has lost.
One
of the best memory tips I can provide is to increase your daily intake of
protein-rich Omega 3 fatty acids, from a family of polyunsaturated fatty acids
that are crucial for the effective functioning of our heart and brain. Omega 3
is not produced by our bodies, and must be taken through the food we eat or
supplements.
Fresh
water, open water, There is no aftertaste, no need for refrigeration, and it’s
easy to swallow for adults and children.
A
word of caution – the market is flooded with supplements that claim to be rich
in Omega 3, so you will need to be careful not all of these supplements are
created equal. These have distilled of all the toxins and contaminants – like
mercury and other metals, and are safe for human consumption.
These
important fatty acids work to enhance communication between neuro-transmitters
(nerve cells), which will improve your memory as
well as raise your IQ.
A
proper diet and exercise program is always advisable, and it is recommended you get an OK from
your doctor before you start any change in diet or adding new supplements. If
he is not already aware, you may be able to enlighten him/her on the amazing
possibilities these brain foods will make in your overall health.
About the Author:
Ron
White is a memory speaker and expert
Top
Brain Foods | Foods Good For Memory
Can
you eat your way to a better memory? Maybe yes and maybe no…hahaha. How is that
for an answer
Yes,
what you eat does impact your memory no doubt. If you load up on sugar, salt
and alcohol you are going to be in a world of trouble. What I mean by no it
won’t help is that to see the really crazy dramatic memory improvements you see
the experts do on this page (like memorize a 100 digit number in 3 minutes)
eating a bunch of apples isn’t going to cut it!!
However,
your brain is like any other part of your body and I think you may know that I
refer to myself as a ‘Brain Athlete’. So I do watch what I put into my body and
I actually try to do 100 push ups a day at least 3-4 days a week. That isn’t
much exercise but
it’s something. Here is a video I filmed on some top brain
foods and
foods that are good for memory improvement.
Some
of the brain and memory foods I talk about in the video are:
·
water
·
apples
·
blueberries
·
omega-3
·
pumpkin
seeds
·
red
beets
·
onions
·
curry
because it has turmeric in it
I talk about avoiding food as well. Oh, sleep is also going to make a
difference on your memory.
ENJOY!!!
Olive
Oil is Truly Nature’s Fountain of Youth
Olive
oil seems to be nature’s fountain of youth.
Doctors
have found the benefits of olive oil for health, and many recommend the
Mediterranean Diet as a healthy diet alternative..
Olive
oil is high in mono-saturated fat, which has been proven to increase memory.
Surprisingly, not all fats are the same. High saturated fats are heavier, and
those who consume large amounts of this kind of fat build up plaque in the
walls of their veins and arteries, causing a constriction in the flow of blood
to the heart and brain. Blood flow is essential to getting proper nutrients to
the brain for it to function at its optimum level.nutritionists from around the
world are finding out that olive oil is high in antioxidants, much like those
found in red wine and tea, that fight against heart disease. It is excellent in
improving the LDL cholesterol levels and to unplugging the plaque that has been
built up.
Olive
oil has been a staple in the diets and culture of most of Italy and Greece.
They have found it no only beneficial to their diet, but having medicinal
benefits as well. They use it for anything from sunburn to dry hair.
Researchers
have found that extra virgin olive oil has many benefits to it, including:
·
Improves
memory and reduces chance of memory loss
·
Increases
lifespan
·
Helps
against the onset of diabetes
·
Lowers
the risk of heart disease and cancer
·
Builds
stronger bones to help stop the onset of osteoporosis
·
Breaks
up clogged arteries and fights off plaque build up
·
Builds
up the immune system in order to fight against infection
·
Fights
off arthritis by soothing inflammation
·
Is
a natural pain reliever
·
Cures
bladder infections
·
Heals
burns naturally
·
Cures
coughs
·
Eases
constipation
·
Alleviates
dandruff
·
Soothes
diaper rash
·
And
so much more!
According
to research, one tablespoon of olive oil is all it takes to fight the effects
of the cholesterol build up of two eggs. Using olive oil in your cooking, or
even taking a spoonful a day, can add years to your life.
About the author:
Ron
White is a two-time U.S.A.
Memory Champion and memory expert.
As a memory
speakerhe
travels the world to speak before large groups or small company seminars,
demonstrating his memory skills and teaching others how to improve their
memory, and how important a good memory is in all phases of your life.
Sources:
MindPower
News — 70 ways to increase your brain power: http://www.mindpowernews.com/BrainPower.htm
Add Spice To Your Memory – Good Brain Foods
Researchers
are working feverishly to make new headway in neuroscience and ways to help us
with our memory. Although you can’t keep up with every new study out there (and
you know I keep trying) there is often conflicting information and the wording
can be hard to understand, unless you are a doctor or a scientist.
There
are some things the majority of scientists can agree on, and one of these
involves the use of brain food and spice in your diet. There is a belief among
most researchers that certain foods help to add zing to the memory and overall
body functions, and can even kick your culinary skills up a notch as well.
Spices
are simple to use, and there are so many that have health benefits, that adding
at least one or two extra spices a day to your regular fare can make
significant changes in your overall health. I’d like to add a note here. Most
of the foods scientists are now discovering that have beneficial effects to
your brain and your body our ancestors have known for centuries (although there
was no scientific evidence to back them up). Scientists are always skeptical of
homeopathic or ancient herbs and foods that have been used for centuries
because they have to prove everything for themselves through experimentation.
So,
let’s spice up this article with a combination of good, solid research and a
touch of ancient talismans. The following spices are brain foods and
just a few of many that have qualities that will benefit our brains and our
hearts. Most of them you probably already have in your cupboard.
Turmeric: The
active ingredient in turmeric, Curcumin, is what gives curry its yellow color.
It breaks up amyloid beta, the abnormal protein buildup in the brain.
Turmeric and Curcumin may just be the reason there are a quarter the
number of Alzheimer’s cases in India than in the U.S. Curcumin
has also been found to reduce inflammation, found by research to be the number
one cause of memory problems, as well as joint pain. Curcumin inhibits the
growth of cancer cells. Just a teaspoon of curry powder (which is a blend of
turmeric and other spices) is equal to ½ cup of red grapes in antioxidants.
Saffron: A
2007 study found the spice saffron to work as well as Prozac and other
anti-depressant drugs in treating mild-to-moderate cases of depression, which
can cause memory problems. All that is needed is ½ teaspoon of saffron added to
2 cups of rice. Saffron is on par with strawberries, cherries and raspberries
as a concentrated source of antioxidants.
Garlic: I
am a big garlic fan; so adding this to my food has never been a problem. Garlic
has many benefits, like lowering cholesterol to fight plaque. It also helps to
fight brain cancer. In at least one study, garlic eliminated cancer cells. Who
knows what medicinal qualities lay beyond those fragrant cloves!
Cinnamon: A
doctor friend recommends cinnamon for a number of reasons, most importantly for
regulating sugar levels, lowering cholesterol and keeping you focused. A recent
study found that it speeds the rate at which your brain processes visual cues.
Cinnamon has one of the highest antioxidant levels of any spice — and even more
than many foods. There are as many antioxidants in 1 teaspoon of cinnamon as a
full cup of pomegranate juice or ½ cup of blueberries. Chewing cinnamon gum may
keep your brain sharp, so chomp away to a better memory.
Cayenne
Peppers: A
real “hot” spice, cayenne pepper has been known to increase the blood flow
throughout the body and reduce risk for heart disease. It also is used for
elimination of gas in the intestines, can reduce the risk of sore throats and
flue, and helps speed up the metabolism to lose weight.
Thyme: A
teaspoon of thyme has about the same amount of antioxidants as a carrot or ½ a
cup of chopped tomatoes. And the flavonoids in this spice give it antioxidant
properties as well. Some studies have suggested these antioxidants may have
age-related benefits like helping to maintain cognitive function and promote
heart health.
Coffee: I
know, coffee is not a spice but I had to sneak it in because scientists have
documented coffee’s ability to stimulate blood flow, enhance learning and
memory and speed the processing of information. Research published in the Journal
of Alzheimer’s
Disease says
that coffee can a ward off some effects of aging on the brain. Previous
research has shown that caffeine can weaken the damage of Alzheimer’s disease
caused by the toxic peptide that forms plaques in the brains of Alzheimer
patients. New findings show that women (not the same for men, for whatever
reason) who drank 3 or more cups of coffee a day (or 6 cups of tea) were
protected against the deterioration and loss of brain tissue.
Don’t
give up on brain exercises, but adding these spices to your diet can definitely
enhance your health and memory functions — and there’s no down side to that!
–
About
the author:
15 of the Best Brain Foods
Our
brains run on nutrients, and without the right ones our whole body does not
work. Since our brains run our entire system, it makes sense to feed the brain
the proper foods in order the maintain health in all areas, as well as improve
your energy, memory and cognitive skills.
It
stands, therefore, that you need to know what the proper brain foods are in order to put your shopping list together for your next trip to
the grocery. According to Dr. Mike Moreno, author of the The
17 Day Diet: A Doctor’s Plan Designed for Rapid Results, the following food will improve
your brainpower and keep your mind in optimum health.
Water
and Your Brain’s Effectiveness
Our
bodies need water in order to survive. We need it to detoxify our systems and
we need it to lubricate all parts of our bodies, that includes the brain.
I’m
sure you learned in school that more than half of your body is made up of water
(newborns are ¾ fluids and ¼ solid body). It is important in plasma, in our
skin and body tissues, our cartilage and our cells. They are all guzzlers, and
every part of our body requires quenching. You may be surprised to know that
the brain is the biggest drinker of all, with almost 85 percent of it made up
of water. When your brain is low on fluids it has a bad effect on your memory and
other parts of your body.
The
majority of this water comes from what we drink, the rest from food and
leftover cellular metabolism. We lose 80% of our fluids through our urine, and
the remaining 20% from sweating, through the skin or respiratory system.
Water
conducts electricity, it is true just as much inside as outside our bodies.
Water allows the neuro-transmitters (brain cells) to communicate correctly with
each other, and is the driving force for the electrical activity to run
smoothly within our brains and throughout our entire bodies. It runs through
our veins, arteries, glands and organs as it feeds, pumps, and carries fluids
from place to place. It also regulates our body’s temperature.
If
we become dehydrated, when our supply of water and fluids is less than our body
needs, we are in trouble. Unfortunately, by the time we realize it we are
already beginning to dehydrate. A strange side effect of dehydration is that
the body will store water in the tissues (fluid retention) so it does not go
completely dry.
Many
people are in a constant state of dehydration, at least on a small scale.
Although they are not in danger of heading for the emergency room just yet,
there are signs that should not be ignored, such as:
·
Thirst
or dry mouth
·
Dark
urine
·
Headaches
·
Dizziness
·
Cloudy
Thinking
·
Skin
Rashes
·
Kidney
Pain
·
High
Blood Pressure
·
Irritability
·
Fatigue
·
Weight
gain and edema
If
you eat a lot of salty foods water is drawn out of your tissues (causing them
to cramp). Drinking at least 6-8 ounces of water a day is recommended to keep
your brain and your cells in good working order. For those who like to drink
coffee, you should drink at least one 8-oz. cup of water for every cup of
coffee is a zapper. Before you exercise it
is also recommended that you drink at least one or two glasses of water prior
to beginning due to the amount of fluids you will lose through sweat.
If
you don’t like the taste of water, add a couple drops of lemon or lime juice.
All fluids will help, but water is best for you, and bottle water is no better
for you than tap water (Many bottled water companies actually use tap water and
put it in plastic bottles).
Can A Daily Vitamin Supplement Enhance Your
Memory?
A
study was conducted at the University of Paris XIII in France that indicated a
higher intake ofvitamins and minerals in your system could
boost memory power, over time. There is nothing crazy about this idea, since a good
balance of the proper nutrients in your diet benefit memory and cognitive
skills.
According
to the study, adults who took vitamin and mineral supplements for almost a
decade performed better on one type of memory test than those who didn’t take
the supplements.
Geraldine McNeill, a nutritionist at the
University of Aberdeen in the UK wasn’t involved in the French study, but said
“some people, especially those who are deficient in vitamins and mineral —
might get amemory benefit from boosting the nutrients in their diet.”
“The
question is, does the cognitive performance depend on the diet, or does the
diet depend on the cognitive performance?” McNeill told Reuters Health. “It’s
possible that people who have better thinking and memory skills might pay
closer attention to what they’re eating,” she explained.
In
1994, when the study participants were 45 to 60 years old, researchers split
4,500 French men and women randomly into two groups. Half of them took a daily
supplement that includedvitamins C and E,
selenium, zinc, and beta-carotene for eight years. The others took a nutrient-free placebo pill each day.
None of them were aware of whether they were taking the vitamins or the
placebo.
After
eight years, researchers stopped giving participants their assigned pills, and
they could choose on their own whether or not to take vitamin supplements. Six
years later, researchers brought them back to the lab for a round of memory
tests that included word and number problems to measure different types of
memory and “mental flexibility.”
Although
the supplement and placebo groups performed similarly on most tests, the
nutrient-boosted participants beat their peers on one test of long-term memory
in which participants had to recall words in different categories.
“Our
results have to be considered carefully,” the authors wrote in the American
Journal of Clinical Nutrition. Because they did several tests, it’s
more likely that the one difference they found was due to chance. Still, they
added, the “findings support a beneficial effect of a well-balanced intake of
antioxidant nutrients at nutritional doses for maintaining cognitive
performance, especially verbal memory.”
McNeill
said that most people could simply change their diets to get the vitamin and
nutrient doses used in the study, like orange juice for vitamin C. There is not
real need to take supplements unless you are not getting the proper nutrition
in your regular diet.
Barbara
Shukitt-Hale, a nutrition researcher at Tufts University in Boston, said it’s
important for people to know that boosting brain power requires more than just
taking a vitamin pill every day.
Keeping Your Brain Young
According
to the Alzheimer’s Association, it’s never too late to start to get our brain in tip-top
shape. The more you stimulate your brain the better your mental health for the
future.
Research
for the Alzheimer’s Association’s first ever conference on preventing the
disease suggests a few ways to keep your brain fit:
1.
Fruits and Vegetables are brain
foods. In their study, 1.836 elderly men and
women, the ones who drank fruit or vegetable juice at least three times a week
had a 75% lower risk of developing Alzheimer’s than those who juiced up less
than once a week. Another study found that eating plenty of fruits and
vegetables may protect against cognitive decline.
2.
Stay close to friends and family.
In a study of 2,513 men, those with the least contact with friends and
family in late life were nearly 3x more likely to develop dementia than those
with the most social activity. Falling out of touch with friends and family
increased risk even more.
3. Exercise your body. A healthy body produces a healthy mind. Diseases such as diabetes and heart
disease can cause your brain to not get enough oxygen
or the proper amount of insulin to work at its best.
4.
Get mental stimulation. Through numerous studies, research with both mice and humans, doctors
have found they by stimulating the mind through brain games and video games new
brain cells develop that can build up a reserve against the loss of cells in
the future. Any type of mental stimulation, which includes: reading;
learning a new language; puzzles; math problems; etc. will help build new
cells. It also works well with activities that require manual dexterity, such
as drawing, painting or crafts.
5.
Eat healthy. Heart health and brain
foods help to increase the blood’s circulation,
provide nutrients that rev up your brain function, and add years to your life.
6.
Raise a toast, but in moderation. In a study of 471 adult children of Alzheimer’s patients, moderate
drinkers and those who exercised regularly scored better on memory, problem
solving and other mental tasks than those who didn’t drink or exercise. Abuse of
anything, whether drugs or alcohol, will do more to damage your brain, but you
don’t have to cut out alcohol altogether.
From
the Desk of Ron White
Sage Advice For Memory – Eat These Herbs
Grown
primarily in Europe, sage (Salvia officinalis) is a universal herb The peppery flavor
has been popular as a seasoning all over the world for centuries, and many
different cultures have found the herb useful for medicinal purposes as well as
other purposes.
The
Greeks used sage as a cure for stomach ailments; Egyptians used it to fight off
the plague; Chinese made teas to cure sore throats and laryngitis; and the
Romans and Native Americans used the herb in religious ceremonies, believing it
provide longevity and banished negative energies.
Many
of these cultures also valued sage as a tool to enhance wisdom and increase
memory. Holistic practitioners and herbalists believed for centuries that sage
has the ability to invigorate the nerves, and there is scientific evidence to
support this theory.
Amazing
how a common kitchen herb can actually aid in memory improvement and be so
useful in other ailments.
A
study conducted in 2003, and published in Pharmacology,
Biochemestry and Behavior,involved 44 healthy adults – half taking
a sage oil capsule and the other a placebo. A word recall test was then
administered, and those taking the sage were able to recall more words,
suggesting the herb’s reputation as a memory system booster was not an old
wife’s tale.
From
this study scientist were eager to go further and see if the herb would work on
patients who are battling Alzheimer’s Disease (AD) and other forms of dementia. “This proves how valuable the work by
the old herbalists is, and that they shouldn’t just be ignored because they
were writing centuries ago,” says Medicinal Plant Research Center researcher,
Nicola Tidesley. “The herb (sage) has antioxidant and anti-inflammatory properties
that could slow the disease’s progress and alleviate existing symptoms.”
The
exact cause of AD is unknown, but some physicians believe an accumulation of
aluminum in the brain, or a defect in the production of a brain chemical called
acetylcholine (involved with short-term memory) is the cause. Sage is
believed to bind to specific receptors in the brain and imitate the action of
acetylcholine.
There
are all types of memory training and dietary changes that can slow and even halt the progress of AD, but
nothing has been proven to actually reverse the process.
Another
study, published in the Journal of Clinical
Pharmacy and Therapeutics (2003;28:53—9),
suggests sage may lead to symptomatic improvement of AD, and people who take
daily doses of may experience memory improvement, and decreased agitation.
In
this study, 30 adults with mild to moderate AD, between the ages of 65 and 85,
were randomly assigned to receive 60 drops per day of sage extract or placebo
for four months. Two rating scales (Alzheimer’s Disease Assessment Scale and Clinical Dementia Rating) were used to measure the degree of
impairment in cognitive functions such as memory, orientation, judgment,
problem-solving, speech, and personal care. Higher scores suggest more severe
impairment. Participants were assessed every two weeks for the duration of the
study.
Those
taking the sage extract, as opposed to those taking the placebo, showed
significant improvements in cognitive functions in all areas after 16 weeks of
treatment. The Alzheimer’s Disease Assesment Scale findings increased in
the placebo group by 22% (increased signs of AD deterioration), and decreased
by 26% in the sage group. Agitation levels and frequency for the placebo group
was higher than those of the sage group as well, indicating sage may also have
a positive effect on moods.
With
this evidence in hand, scientists are looking at sage, along with lemon extract
and gingo-biloba as possible “brain food” or supplements to aid in the
treatment of diseases that attack the memory system and age-related cognitive
skills.
That
would also mean the synonym for sage — wisdom, may not be so far off base!
Omega 3 and Fats Good For Your Brain
Every
time you turn on the television you see ads about lowering your cholesterol and
the dangers of fats in your diet. You go to the grocery and every shelf has a
“diet” product or “health” food substitute that is supposed to lower your bad
cholesterols and be good for you.
Americans
do not eat healthy. The rising incidence of obese people in the country is
proof of that. If we all ate a balanced diet and exercised regularly we would
not have the weight problems we do today, and the diet market would not be as
lucrative as it is.
The
idea that all fat is bad for you is a myth. As a matter of fact, you need some
fat in your diet in order for your body and your mind to perform well. In
addition, if you cut out fat all together you could die! If you have trouble
distinguishing between the saturated fats, monounsaturated fats and
polyunsaturated fats, just remember — saturated fats, like butter, tend to be
solid at room temperature (not good for you) and unsaturated fats are usually
oils (some are good, like sunflower and safflower oils, and some are not, like
corn oils). The monounsaturated fats are considered the healthier of the bunch,
and they include olive oil, canola oil and peanut oils. Scientists have found
there are no rules when it comes to fats, however, and certain classes of
polyunsaturated fats, the omega-
3
fatty acids, can have beneficial effects, especially when it comes to cognition
and memorization (they are also considered to be heart-healthy).
Brain
tissue contains vital nutrients that thrive on fats. Normal nerve-cell function
relies on fats in order to function. Diets that are high in saturated fats,
however, clog the arteries that send the nutrition to the brain.
Compare
the lifespan of people in the middle ages with that of today. Their lifespan
was short due to a diet high in cholesterol and saturated fat products (plus
the fact they did not have prevention for many diseases common today). People
today live a longer life because we are learning more and more about the
benefits of certain nutrients in our diet.
A
Dutch study, published in the Journal Neurology (2004:62:275-280) concluded
that “diet is significantly related to cardiovascular disease, and the
development of a variety of neuro-degenerative and dementia disorders.” The
study consisted of 1,613 middle-aged men and women reporting their diet intake
over a 5-year span.
We
can then conclude that, to not only improve your memory, but function at
optimum levels, a diet high in Omega-3 fatty acids is important!
