4 Best Foods For Your Brain

If most days start with a search for your keys, or you wander from room to room trying to remember why you're in that room, you might be interested in this news: Research suggests that certain foods can help stave off age-related memory loss, dementia, and even Alzheimer's disease.

A recent study published in the journal Alzheimer's & Dementiafound that a new diet—aptly named the MIND Diet—may reduce the risk of developing Alzheimer's by 53%. Before you balk at the idea of having to hew to yet another eating plan, the research suggests you don't have to follow every detail of the MIND Diet to benefit. Even study participants who only "moderately" adhered to the diet lowered their risk of Alzheimer's by 35%.

So, what's for breakfast, lunch, and dinner on this brain-boosting plan? It's a combination of the Mediterranean and DASH diets (MIND stands for Mediterrranean-DASH Intervention for Neurodegenerative Delay), both of which have received rave reviews for their heart-healthy benefits and call for lots of vegetables, fruits, healthy fats (such as nuts and olive oil) and lean proteins (such as fish and chicken).

"Typically, what's good for the heart is good for the brain," says Michelle M. Mielke, PhD, associate professor in the department of health sciences research at the Mayo Clinic whose research focuses on Alzheimer's disease and other neurodegenerative conditions. After all, your brain needs about 20% of the blood your heart pumps in order to get enough oxygen and fuel—which means if your heart isn't in tip-top shape, your brain cells may have trouble getting what they need to function optimally.

To fuel your body and brain, load up on the following key players in the MIND diet:

Fatty fish

Seafood offers at least two nutrients that help keep your mind sharp: Omega-3 fats and vitamin D. Tufts University research found that people who ate fish like salmon, tuna, and halibut three times a week reduced their risk of Alzheimer's disease by nearly 40%. "Omega-3 fatty acids contain DHA and EPA, which are highly concentrated in the brain and are crucial for optimal brain function," says Joy Dubost, PhD, RD, a dietitian and spokesperson for the Academy of Nutrition and Dietetics. Fatty fish are also a great source of vitamin D, says Dubost, and numerous studies indicate D can help protect the brain. "Just one 4-ounce piece of cooked salmon contains 600 IU of vitamin D," she says, "which is pretty high for a food source of D."

Green leafy vegetables

Loaded with vitamin K, greens such as spinach, kale, and collards have been shown to slow cognitive decline. According to a new study from Rush University Medical Center, people who ate 1 to 2 servings of leafy greens each day had the cognitive ability of a person 11 years younger than those who consumed none.

Olive oil

Chalk up one more reason why this oil is a smart choice: It's an excellent source of polyphenols—powerful antioxidants that have can help prevent and even reverse age- and disease-related memory problems. Research published in the Journal of Alzheimer's Disease found that extra virgin olive oil improves learning and memory, and other studies have shown that swapping saturated fats for mono- and polyunsaturated fats (like the kind found in olive oil) is associated with a lower risk for Alzheimer's disease.

Blueberries

This super berry contains an antioxidant—anthocyanin—that may be particularly healthy for your brain. Recent research from Tufts University found that anthocyanins can cross the blood-brain barrier, protecting brain cells from oxidation and boosting communication between brain neurons. A Harvard Nurses' Health Study of 16,000 women over the age of 70 found that women who consumed 2 or more half-cup servings of blueberries or strawberries per week remained mentally sharper than those who didn't eat the berries. Tufts animal studies have found that blueberries help improve short-term memory, navigational skills, balance and coordination.

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Worst Nightmare - Getting Diarrhea On A Run

It's a nightmare scenario for runners: A spirited jaunt on your favorite back country trail turns into a sprint for the nearest tree when nature suddenly calls—and not the friendly kind of call.

Although you may fight valiantly, you're ultimately forced to drop trou and drop a deuce.

Hopefully this has never happened to you. But in the unfortunate event that you suddenly feel the urge, remember this advice to keep your run from going down the crapper.

Why do you get diarrhea on a run?

The physical motion of running manhandles your intestines (and whatever's in them) for a prolonged period of time, says Men's Health nutrition advisor Mike Roussell, PhD. If you've ever made the mistake of eating or drinking too much water before you run, you know the sickening feeling of your stomach contents sloshing around. When you run, your body also draws blood away from your intestines and into your aching muscles, causing a disruption in normal digestion, Roussell says. That's when, as they say, shit happens.

What should you do?

If you're on a training run and you feel the urge, just walk; the jostling motion of running can make it tough to hold back the goods.

To help prevent diarrhea, avoid fiber-rich foods such as beans, nuts, and raisins for several hours before you run.

While fiber can give you plenty of energy and help you lose weight, some fiber-rich foods may also make your stomach and lower GI tract feel heavier if you consume them too close to an exercise session. It takes about 2 hours for fiber to leave your stomach and enter your intestine, so you'll want to give yourself enough time between eating it and setting out on your run.

Worst Case Scenario: 

Find a nice, peaceful spot in the woods to do your business, and look for a large, dry leaf.

You know the rest

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Burn 350 Calories With These Easy Moves

When life's as busy as it is, simple is good. Easy, quick, and still super effective: even better. So when we came across a recent study in the Journal of Strength and Conditioning Research that found alternating between two basic Kettle Bell (KB) exercises was powerful enough to count as your cardio and strength training in one, we were pumped to try it. Especially when we heard it could burn between 300 to 350 calories in only 30 minutes.

According to the study authors, this new research provides the first evidence that a continuous KB protocol can produce the same metabolic cost of moderate intensity treadmill walking (4 MPH) with a 4% grade, and potentially have a positive effect on the improvement of aerobic fitness. What's more, it'll slim and tone your entire body, including your core, and help you build and maintain strong, lean muscle mass.

"As people age, loss of muscle mass increases, leading to problems with balance, falls, and weakness," says study co-author Robert Kraemer. "This form of exercise would be particularly helpful in this regard." It's also great for when the weather isn't cooperating and you're stuck inside or short on time.

So what do you have to do? In the study, participants performed 3 continuous 10-minute sets of 10 kettlebell swings followed by 10 sumo deadlifts, with a 3-minute rest between each set. You'll definitely break a sweat, but with only 2 moves to think about you can zone out, pump your music, or work out in front of another episode of House Hunters.

Grab a 'bell and get to it. Start with a weight of 10 pounds or less until you've mastered your form (if you're totally new to KBs, consider taking a class or a training session with a pro to nail the basics) and slowly work your way up to 20 or 25 pounds. As the workout progresses—and you lose steam—pick up a lighter weight to avoid compromising your form.

2-Handed Swing move

Grab a kettlebell and stand with feet shoulder-width apart, toes turned out about 45 degrees. Place kettlebell on the floor between feet. Squat down and grab handle with an overhand grip. Push heels firmly into the floor and stand up, keeping arms extended. Swing it and burn those calories!

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6 Vital Nutrition Tips for Elderly Parents

As people age, their diets may need to change, especially if their diets are not well-balanced. Generally, doctors will recommend a well-balanced diet for older adults, meaning that they should eat a variety of fruits, vegetables, proteins and whole grains to maintain and improve overall health. According to Ruth Frechman, registered dietitian and spokesperson for the American Dietetic Association, in addition to eating a healthful variety of foods, there are specific things a caregiver can incorporate into their their loved one's diet to boost his or her health.

1. Prepare Meals Rich in these Nutrients

• Omega 3 fatty acids

The acids have been proven to reduce inflammation, which can cause heart disease, cancer and arthritis. They can be found in flaxseeds and flaxseed oil, walnuts, canola oil, and different types of fish. Your older relative should have foods rich in this nutrient twice per week. If this is impossible, check with their doctor to see if an Omega 3 supplement would be beneficial.

• Calcium 

The need for calcium increases as people age. This is primarily to preserve bone health. One added benefit of calcium is that it helps to lower blood pressure.The World Health Organization (WHO) recommends that adults over the age of 50 get at least 1200 milligrams per day of calcium – equal to about four cups of fortified orange juice, dairy milk, or fortified non-dairy milks such as almond or soy. Leafy greens like kale and turnip greens are also great sources of absorbable calcium. Many people find it challenging to consume this much calcium per day by eating and drinking, so check with your loved one's doctor to see if he or she should take a calcium supplement.

2. Limit Sodium Intake

For those with hypertension (high blood pressure), one of the most important things caregivers can do to help is to prepare foods that are low in sodium. Most people are surprised to find out that added table salt accounts for only a small percent of sodium content in food. Frozen, processed and restaurant foods are typically extremely high in sodium, and should be avoided or only be a very small part of the diet.

Fresh and frozen fruits and vegetables, dry beans, unsalted nuts and nut butters, and grains like brown rice and oats are all foods that are naturally low in sodium, so try and incorporate them as much as possible in their diet.

3. Hydration Needed

As people age, they do not get thirsty very often, even though their bodies still need the same amount of liquids. If you notice that your loved one is not drinking liquids very often, make sure that you provide them with it. If they do not feel thirsty, chances are they may not think about drinking a glass of water.

If you are concerned that your loved one may not be properly hydrated, check his or her urine. Urine is the surest sign of hydration or lack of it. If their urine is clear and light, then they are most likely properly hydrated. If, however, their urine is dark and/or cloudy, they will need to start drinking more liquids.

Dietary Change for Elder Parents can be a Difficult Task

Making dietary changes can be difficult for anybody. It can be especially difficult for older adults, though, because people get stuck in habits. If your loved one needs to make dietary changes to increase their health and well-being, there are specific things that you, the caregiver, can do to help with the change. Frechman recommends three important areas in which caregivers can help.

Be with them

4. Incorporate Changes Gradually

Older people are usually skeptical of change. They need to make small changes gradually. As the caregiver, you should reinforce this and make sure that your loved one is incorporating the new foods into their diet.

For example, if your parent is diabetic and needs to adjust their carbohydrate intake consistency, incorporate oatmeal as breakfast once or twice per week. As they get used to it, oatmeal can be added to three to four times per week. If your parent normally eats white bread, give them a wheat bread sandwich a couple times per week, and gradually increase it so that white bread is completely cut out of their diet.

5. Set an example to Them

When an older adult has to change their diet for health reasons, they can feel singled out. Eating is a social activity and it is important to eat meals with your loved one. It is equally important that when you eat with them, you eat the same foods as them. When sitting down for a family meal, don't make a special meal for your aging loved one and something different for everybody else. By eating with them and eating the same foods as them, the dietary changes being made won't seem so drastic.

6. Be Creative

Sometimes older adults simply refuse to make necessary nutritional changes, even if they are doctor recommended. People with dementia, especially, may refuse to eat certain things. Be creative. If your loved one needs protein, try making them a smoothie with wheat germ. Wheat germ is not a supplement that may interact with prescription medications, but an actual food with very high amounts of protein. Sometimes, foods can be blended into a smoothie to ensure that your loved one consumes the necessary nutrients.

Be creative when it comes to cooking

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The Most Common Issues of Aging

Thanks to new medications and surgical techniques, people are living longer. However, the body we had at 55 will be a very different body than the one we have at 75. Many issues, both genetic and environmental, affect how we age.

The most widespread condition affecting those 65 and older is coronary heart disease, followed by stroke, cancer, pneumonia and the flu. Accidents, especially falls that result in hip fractures, are also unfortunately common in the elderly.

A lot of our elders are coping with at least one of the following conditions, and many are dealing with two or more of the following:

• Heart conditions (hypertension, vascular disease, congestive heart failure, stroke and coronary artery disease)

Stroke

• Dementia, including Alzheimer's disease

• Depression

• Incontinence (urine and stool)

• Arthritis

• Osteoporosis

• Diabetes

• Breathing problems

• Frequent falls, which can lead to fractures

• Parkinson's disease

• Cancer

• Eye problems (cataracts, glaucoma, Macular Degeneration)

As the body changes, other things to be aware of are:

• A slowed reaction time, which is especially important when judging if a person can drive.

• Thinner skin, which can lead to breakdowns and wounds that don't heal quickly

• A weakened immune system, which can make fighting off viruses, bacteria and diseases difficult

• Diminished sense of taste or smell, especially for smokers, which can lead to diminished appetite and dehydration

The list can seem daunting. However, with proper care, elders have a life filled with joy.

Exercise regularly to maintain a healthy life

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5 Ways To Keep Scars From Sticking Around

Do you know how to keep cuts from becoming keepers? Test yourself by answering true or false to the following:

1. Wounds should be Kept Uncovered so The Air can Help Them Heal.

False: Allowing a fresh cut to "breathe" delays healing by as much as 50%. Keep wounds moist and covered to encourage faster healing — moisture prevents the formation of a hard scab, which acts as a barrier to tissue development. Plain petroleum jelly works well to keep the wound moist.

2. Scars Blend into Surrounding Skin Better after Sun Exposure.

False: Scar tissue is more sun sensitive and prone to burning. UV rays also slow healing by interfering with new collagen production. Always keep healed wounds protected with a broad-spectrum SPF 15 or higher sunscreen.

3. Cuts Shouldn't be Disinfected with Hydrogen Peroxide.

True: Though it does kill bacteria, hydrogen peroxide also destroys white blood cells that help repair wounds, slowing healing. Rinse the cut with clear water—soap and rubbing alcohol can be irritating. If you can't remove remaining dirt or debris using tweezers sterilized with alcohol, see your doctor. Thorough wound cleaning reduces risk of infection and scarring.

4. Applying Vitamin E Doesn't Help Reduce Scarring.

True: In one study, vitamin E slowed healing and caused allergic reactions. A natural remedy that works: onion-derived Mederma gel. In one study, wounds treated after skin grew over the site were far less noticeable after 6 weeks.

5. Once a scar has formed, it's there for good.

False: Even old scars (including stretch marks) can be improved with lasers (which remove redness and flatten scars) and surgery (say, to reposition a conspicuous scar). But you get better results if you treat them early—within 6 to 8 weeks after the injury.

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6 Mistakes You Make Every Time You Brush Your Teeth

By now, most people have heard that poor dental care is linked to heart disease, as well other health maladies. One of which is erectile dysfunction, according to the American Dental Association (ADA).

And while you may brush regularly, chances are you're making at least one of these 6 mistakes. Here are the fixes for each.

1. You don't Clean at the Right Time of Day.

"Your toothbrush should be the last thing your teeth touch at night," says Edmond R. Hewlett, DDS, a professor at the UCLA School of Dentistry. Snacking before you sleep significantly raises your risk for cavities if food stays lodged between your teeth. Your morning method is equally important: Protective saliva production slows down when you snooze, spurring the bacteria in your mouth to multiply even faster. Brush twice a day for at least 2 minutes, making sure you spend 30 seconds on each quadrant (your upper left teeth, your upper right teeth, and so on).

2. You use the Wrong Brush.

Pick a soft bristle toothbrush that can slip under your gum tissue and dislodge any plaque stuck there, Hewlett recommends. If the plaque isn't removed, you increase your risk of developing gum disease. Brushing with a medium or hard model—and using excessive pressure—can cause your gums to recede and expose the surface of your roots, or the bottom of your teeth. Since the root surface isn't as hard as the exposed enamel-covered part of your teeth, scrubbing this area can wear it away more easily and cause little cavities, Hewlett says.

3. You don't Rinse your Mouth.

Swallowing or spitting out your toothpaste doesn't totally remove all the harmful stuff that you loosened while brushing. Use an alcohol-free mouthwash with hydrogen peroxide, suggests Pia Lieb, D.D.S., a cosmetic dentist in New York City. If you don't have any mouthwash handy, rinsing with water is better than nothing.

4. You Follow the Wrong Technique.

A few straight strokes won't get the job done. Position the handle of your brush so the bristles point at a 30- to 45-degree angle when they touch your gum tissue, Hewlett advises. Rotate your wrist in a circular motion to effectively remove the plaque, says Hewlett. When you move behind your front teeth, you should turn your tool vertically to better reach the entire tooth. And make sure to give special attention to the back of your mouth, since that area normally hides the largest amount of plaque.

5. You don't Replace your Brush.

The ADA recommends buying a new brush every 3 or 4 months. (The average brush contains more than 10 million bacteria, according to a British study.) Worn bristles won't effectively remove plaque or bacteria. And if you've been sick, swap out your brush immediately. Residual bacteria and viruses from an illness can cling to the brush and potentially re-infect you.

6. You ignore the rest of your mouth.

Your tongue traps harmful bacteria, too. Food or debris can easily get stuck in the crevices between the carpet-like strands, known as papillae, on the surface of your tongue.

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