Slow Down Cognitive Decline

Some degree of cognitive decline is inevitable. This may include forgetfulness, trouble remaining focused, and decreased problem solving skills.

Cognitive decline can turn into more serious conditions such as dementia, or Alzheimer’s disease.

Luckily, there are dietary and lifestyle changes you can make that can reduce age related cognitive decline.

Dietary and Lifestyle Changes

• Eat more fruits and vegetables instead of Switch from a western diet high in simple sugars and saturated fats to a Mediterranean diet with more fruits and vegetables.

• Restricting calories could improve memory and learning.

• Exercise stimulates your mind and can lead to enhanced cognitive function

Balance Your Hormones

Throughout your brain there are hormone receptors that transcript all of your genetics, including cognition and behavior. Keeping your hormones balances can prevent cognitive decline and emotional turmoil.

Some of the hormones you should keep in check:

• Estrogen

Studies show that postmenopausal women with higher levels of endogenous estradiol display better semantic memory than those who are deficient

• Testosterone

Higher testosterone levels were linked with better performance on the Mini-Mental State Examination at baseline. Aging men given testosterone replacement showed improved cognition function in a recent study.

Anxiety and Stress

Research shows that those with higher anxiety levels have to exert more energy to function compared to those with little to no level of anxiety. This means that in those with higher stress levels and anxiety that an environment for deterioration of the brain is created.

Meditation is an amazing way to combat stress and anxiety. Studies have revealed that meditation significantly increased cerebral blood flow in several major brain regions.

Sources: Life Extension

Improve sleep to lower chances of heart disease and stroke

Good quality sleep is essential to having a healthy body, and preventing serious illnesses. Lead researcher, Dr Nobuo Sasaki, states, “Poor sleep is associated with cardiovascular diseases such as ischemic heart disease and stroke but the kind of sleep disturbances that are most risky is not well documented. Poor sleep includes too short or too long sleep, difficulty falling asleep, and difficulty maintaining sleep.”

The Mayo Clinic offers some great tips to achieve better quality of sleep.

Stick to a sleep schedule

• Pay attention to what you eat and drink
• Create a restful environment
• Limit daytime naps
• Include physical activity in your daily routine
• Manage worries

Sources:

Science Daily

Mayo Clinic

Mercury’s effect on gene expression

Mercury is a neurotoxin that may trigger a broad range of illnesses when exposed in large, or small amounts. It is a naturally occurring component. Although, the burning of fossil fuels and other forms of pollution increase concentrations of mercury in our air, water, and food.

In large amounts mercury causes severe neurological disorders, most often in people who have consumed highly contaminated fish.

A team of researchers from the Universtiy of Geneva, Switzerland, ran a study that suggest how smaller concentrations of mercury affects gene expression. Even with low exposure, algae showed altered genetics. This can affect the central nervous system of top consumers as mercury concentrations accumulate through the food chain.

Possible symptoms of mercury poisoning include:

• Loss of peripheral vision
• “pins and needles” feelings usually in the hands, feet, and around the mouth
• Lack of coordination
• Impaired speech, hearing, and walking
• Muscle weakness

How to detox from mercury exposure

• Diet – avoid all sugar and milk, limit processed foods
• Beneficial Bacteria – take one quarter to one half teaspoon a day of a high quality probiotic.
• Use bathroom regularly
• Eat garlic and cilantro – both herbs aid in removing toxins from your body.

Sources:

Science daily

Environmental Protection Agency

Mercola

epa.gov

Brain Health Awareness

Are you taking the steps necessary to maintain a healthy brain? What is brain health exactly? Having a healthy brain means that one of your most important organs is functioning at optimal level. This includes your ability to recall memories, problem solve, learn, concentrate, and how you oversee life. It is never too late to adopt healthy lifestyle habits that can reduce your risk of declining brain health. Let’s go through some of the top ways to stay on top of brain function…

Move your body!

Exercising on a regular basis is essential to having a healthy brain. Aerobic exercise increases your heart rate, sending blood to the brain and body; researchers at The University of Texas at Dallas published a new study that found regular exercise improves brain health in aging adults. Those who follow an exercise regime showed an increase in blood flow to the anterior cingulate (region linked to excellent cognitive function in mature brains) and the hippocampus (key region affected by Alzheimer’s disease). You don’t have to spend money or do anything extravagant; even a short, daily walk can promote good brain health.

Don’t just exercise your body, exercise your brain too.

Cardiovascular exercise may show regional blood flow, but if you really want to optimize your brain health mental training is essential. Complex mental training increases your entire brain’s blood flow. This can mean signing up for a class at a local college or online, or reading at home on a regular basis. Not only will you see changes in your memory, mood, and confidence, but your overall quality of life will improve as well. Combining physical and mental exercises could be the best way to improve your overall cognitive function.

Relax.

Even though stress can motivate people to perform and get things done, too much of anything is bad for you, and your brain health. Studies show that stress can have a negative effect on multiple illnesses, and cognitive function. Adding meditation into your routine can reduce stress levels, improve emotional wellbeing, and overall health. The best part is you can practice it anytime, anywhere. There are many variations of meditation you can try to see these benefits, including: guided meditation, mindfulness, yoga, focused attention, or simply relaxed, deep breathing. Keep an open mind, and know that there is no “wrong” way to meditate. Lower daily stress, and bring balance to your mind and body.

Cut out the junk.

Food is fuel, what is in your fuel determines how well your brain and body function. Studies have found that processed food worsens your ability to regulate insulin, promotes inflammation and stress, and impairs brain health. Depriving your brain of quality nutrition is a sure way to speed up cognitive decline. Eating a balanced diet high in fruits and vegetables reduce your risk of heart attack, stroke, and mental illnesses, such as depression and anxiety.

Get enough sleep.

Nobody enjoys feeling sluggish and tired. Not getting enough rest impairs your ability to problem solve, reason, and concentrate. Studies show that sleep restores your brain health by flushing out toxins, and repairing cells. The glymphatic system drains waste from the brain by sending fluids through channels that surround your brain’s blood vessels. Researchers at the University of Rochester Medical Center discovered that this system can help remove a toxin known as beta-amyloid, a protein found in the brain tissue of patients with Alzheimer’s. Getting the sleep your body needs is essential to cognitive function.

Get started today!

A healthy lifestyle reciprocates a healthy brain. No matter what your age is you can embark on the journey of improving your life. It may take a few tweaks and adjustments to your daily life, but with consistency you will begin to see the benefits in no time.

Sources:
Brain Health

Mayo Clinic

Harvard Health

Nih Gov

May: Skin Cancer Prevention and Detection Month

In May, the weather is warmer and people start going out to enjoy the sun. We all know that absorbing some vitamin D is essential for our health, but being aware and cautious about its risks is part of the strategy for a balanced and healthy life. Let’s be aware of melanoma and skin cancer detection and prevention. Melanoma and skin cancer are types of cancer – the most common ones in the United States – that develop in skin cells when they start to grow out of control, and may spread to other parts of the body. They are normally caused by excessive exposure to ultraviolet rays, either from the sun, tanning beds or sun lamps.

Prevention of Skin Cancer

Prevent Always

• Avoid burning and intentional tanning (in the sun or tanning beds).
• Stay in the shade when sun’s rays are the strongest, between 10 a.m. and 4 p.m.
• Use long-sleeved shirts and pants, hat and sunglasses whenever possible.
• Apply sunscreen on exposed body surfaces; it should be applied on the face every day.
• Use a broad spectrum sunscreen with Sun Protection Factor (SPF) 30 or higher for protection from ultraviolet A (UVA) and ultraviolet B (UVB) radiation.
• Apply 15 minutes before going outdoors and reapply every two hours.
• Be extra cautious around snow, water and sand as these are surfaces that reflect more sunrays.

Detect Early

• Do monthly complete body self-examinations to spot any signs of developing skin cancer. Learn how to do the self-examination step by step in the website below:

http://www.skincancer.org/skin-cancer-information/early-detection/step-by-step-self-examination

• Invest in a first doctor’s examination and have it done at least once a year, along with your self-examination.
• Remember: skin cancers found and removed early are almost always curable!

Resources

www.cancer.org  Accessed in April 23, 2017.

www.skincancerprevention.org/skin-cancer/prevention-tips

www.skincancer.org/

Salad in a Jar –

Fall Into Fitness with Good Health – Join us for a Salad in a Jar.

How to Create a Super Brain!

How to create a super brain.  Tips on brain health and improving memory.

http://www.learn.hayhouseu.com/superbrain-video-whoscontrollingwho

April is National Irritable Bowel Syndrome (IBS) Awareness Month. 

Irritable Bowel Syndrome (IBS) is the most common functional gastrointestinal (GI) disorder individuals struggle with worldwide.   The disease can be difficult to diagnose, because there are no physical signs, or specific testing that can be done to confirm IBS.  Therefore, the diagnosis is a process of ruling out other conditions.  Women are more frequently diagnosed with the disease than men, but the reasons are unknown.

This disease is characterized by symptoms that last for at least 6 months and involve belly pain for at least 3 days in a month, for at least 3 months.  If you have two of the following symptoms you may have IBS:

• Changes in bowel movement patterns (diarrhea or constipation, and change in structure)
• Bloating and excess gas
• Pain in lower belly
• Mucus in stools

What causes IBS? 

The cause is not fully understood; however, there may be possible factors like genetics, prior infections, trauma, as well as, alterations in bowel bacteria, and increased intestinal inflammation.

How to manage IBS?

Lifestyle changes are important in managing IBS. These include the following:

• Reducing stress
• Hypnosis
• Acupuncture
• Exercise

Can Nutrition and Supplements help with IBS?

Nutrition plays a role in managing all disease including IBS.  First, avoid trigger foods, and stimulants (caffeine, tobacco), and non-nutritive sweeteners (sorbitol and Xylitol).   Supplements can help with managing the disease, turmeric, peppermint oil and probiotics, have been show to improve symptoms of IBS.  Probiotics help with building health bacteria in the gut, so they are something you want to take on a daily bases.  Not all supplements are created equally, verify the quality and select those with the most scientific research backing their benefits.

Inflammation Management ABCs

Inflammation is the root of all disease, and controlling it will help reduce symptoms.  Start with increasing fiber to feed healthy bacteria, add fish oil to help reduce inflammation, and add a food supplement supported by clinical trials that reduces inflammation.  Our experience has shown that Juice Plus+ is backed by clinical trials that support its inflammation busting properties, as well as studies that verify its support for healthy DNA, among numerous other health benefits.  Learn more about the product on our website under the nutrition tab.

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