Category: Health Tips

15 Foods That Can Help You Sleep

Posted on by Martin

When it comes to sleep, we’re willing to try pretty much anything. From breathing exercises to hormonal sleep aids like melatonin and even white noise machines. Did you know, however, that getting to sleep might be as easy as changing your diet?

It makes sense that certain foods can help us sleep. After all, certain foods boost our energy, enhance our focus, and fill us up with healthy fats, so why shouldn’t they also lull us off to dreamland? If you’re having trouble sleeping, consider filling your plate with the following fifteen foods.

15 Foods That Help Us Sleep

  1. Almonds

Almonds are a wonder food – rich in minerals like magnesium, which is critical for helping us get to sleep and stay asleep longer. In fact, one study published in the Journal of Orthomolecular Medicine found that magnesium levels are directly linked to poor sleep quality and a less restful night. With this in mind, consider eating a fistful of almonds as a post-dinner snack to help you drift off to sleep.

  1. Walnuts

Walnuts are famous for their high tryptophan content – an amino acid that’s widely known to promote feelings of sleepiness. It’s the same thing that makes you feel drowsy after eating a big turkey dinner on Thanksgiving. What’s more, walnuts stimulate the production of melatonin, which is a powerful natural sleep aid produced by the human body.

  1. Cheese

At some point or another, most of us have drunk a glass of warm milk to get to sleep, but the fact is that any number of dairy products will do the trick. Because dairy products are high in calcium, and because the brain needs calcium to produce melatonin, dairy products are ideal for helping us get to sleep peacefully and stay asleep longer. As a bonus, calcium helps to regulate the movements of the muscles, which can decrease jerky, startling sleep movements and help you sleep soundly.

  1. Romaine Lettuce

Leafy greens are good for all sorts of things, but they’re also a powerful sleep aid. Lettuce, in particular, contains high levels of lactucarium. Commonly called “lettuce opium,” this powerful substance is a sedative that helps promote feelings of relaxation and sleepiness. With this in mind, focus on including salads in your dinnertime routine if you’re having trouble sleeping. The sedative properties of lettuce, combined with a good bedtime routine, may just work wonders for your sleep patterns.

  1. Corn Chips

While corn chips are a bit less healthful than the other foods on this list, they have a powerful place in the world of sleep-inducing foods. This is because corn chips have a very high glycemic index, which essentially means that the human body burns through them quickly. This causes a sudden spike in blood sugar, which then results in a dip in energy. While eating high-glycemic index foods is not recommended for stable mood and energy levels, it can be a helpful way to nudge yourself over the edge and into sleep.

  1. Salmon

Salmon is a rich source of vitamin B6, which is essential for healthy sleep. While vitamin B6 plays several roles in the human body, one of its most critical is to regulate sleep and help metabolize tryptophan. If you’re not a salmon fan, you can get the same vitamin B6 boost from tuna, halibut, garlic, and even pistachios.

  1. Jasmine Rice

According to a study published in the American Journal of Clinical Nutrition in 2007, people who ate a meal that included a healthy portion of jasmine rice fell asleep faster than individuals who ate any other type of rice. Because jasmine rice has a high glycemic index, it works much the same way corn chips to do re-wire your body’s priorities and help you drift off to sleep more quickly.

  1. Cereal

Cereal is a surprising power food when it comes to getting to sleep. Because it combines protein in the form of milk and high-glycemic carbohydrates from the cereal itself, it appeals to two of the main things your body needs to drift off easily.

  1. Tart Cherry Juice

If you’re struggling to get to sleep, forget the nightcap and reach for some tart cherry juice instead. According to a study conducted by Universities of Pennsylvania and Rochester scientists and published in the Journal of Medicinal Food, a glass of tart cherry juice has sleep-producing benefits that can help battle the symptoms of insomnia and restless sleep. Just make sure the brand of cherry juice you buy is unsweetened since a large dose of sugar could throw off the benefits of the cherry juice itself.

  1. Teas

Chamomile, passion fruit, and mint teas can all be helpful to relax the body and help you get off to sleep. This is because these teas contain high levels of glycine, a sedative chemical that relaxes the body and helps you get off to sleep easier.

  1. Wildflower Honey

Honey is a rich source of natural sugar and, if you’re looking for help sleeping, it may be just the thing. Unlike processed, white sugar, honey raises the body’s insulin levels while also allowing tryptophan to work its magic on the body. For best results, mix a tablespoon of honey into a cup of mint or chamomile tea and sip in the thirty minutes leading up to bedtime.

  1. Kale

While romaine lettuce is a powerful sleep aid, so is its healthful companion, kale. Kale and other dark green vegetables are packed to the gills with calcium. Also found in dairy products, calcium makes it easier for the body to make and use melatonin and can help promote a restful night of sleep. To get the most out of your green leafy vegetables, whip up a salad that includes a mixture of spinach and mustard greens, as well.

  1. Lobster

While it may not be the most cost-effective pre-bedtime food, lobster is a fantastic source of tryptophan, which can help lull you into a restful sleep. If lobster isn’t in your taste or budget, reach for shrimp or other crustaceans instead.

  1. Chickpeas

A staple of middle eastern foods, chickpeas are rich in tryptophan and can help facilitate a healthy night of sleep. For best results, enjoy a few tablespoons of homemade hummus with hearty, whole-grain crackers about an hour before trying to fall asleep.

  1. Elk Meat

Elk meat is rich in tryptophan and, while it may be difficult to come by, is one of the most effective foods for falling asleep fast and staying asleep all night. For best results, pair it with a carbohydrate dish (like a pesto pasta) to ensure that the tryptophan moves through the brain as easily as possible.

Falling Asleep is Now Easier Than Ever

While falling asleep can feel stressful, these fifteen foods can take the edge off. By supplying the body with the vitamins, minerals, and amino acids needed to promote healthy sleep, these delicious and nutritious treats have carved out a critical place for themselves in the diets of people struggling to sleep better and enjoy more restful nights.

 

12 Ways Exercising Can Improve Your Mental Health

Posted on by Martin

 

While many people think of working out as a way to lose weight or build muscle, it actually does much more than that. Over the past 10 years, scientists have learned that exercising can actually increase brain function and provide considerable mental health benefits. So, yes, exercise helps your body stay healthy, but it benefits your mind, as well.

Here’s how:

Exercise reduces stress

One of the best-known benefits of exercise is stress relief. By walking, heading to the gym, or taking a few laps at the pool, you can give yourself a serious leg-up in terms of managing physical and mental stress. This is due, in large part, to the fact that working out increases the concentration of norepinephrine, a stress-moderating chemical. This means that a good workout – be it a 30-minute walk or a few laps around the track – can dissolve existing stress and help you cope better with stress in the long run.

2. Exercise releases endorphins

Endorphins are the body’s so-called “happy chemicals.” When they’re present in our bodies in adequate amounts, they create feelings of happiness and mitigate depressive symptoms. This is one of the main reasons that doctors often recommend people suffering from anxiety or depressive disorders spend a good deal of time working out. In some cases, the endorphins released as a result of exercise can be as effective at treating depression as antidepressant medication! That said, aim to get about 30 minutes of exercise 3-4 times a week and watch how it changes your mood.

3. Exercise boosts your confidence

While exercise may well help you lose weight and feel better about your body, it gives you a major self-esteem boost no matter what. It doesn’t matter what your weight, gender, or age is – exercising regularly boosts self-esteem and improves self-image, which can help you feel more self-worth and be happier with yourself in general.

4. Exercise is enjoyable

One of the great keys to finding a fitness program that works for you is to find one that you legitimately enjoy. Often, this means working out outside. When you take your exercise outside in the form of a hike, trail run, walk in the park, or paddle around a lake, you’ll be boosting self-confidence even more and getting the anti-depressant benefits of Vitamin D while you’re at it. Just remember to wear sunscreen!

5. Exercising can help prevent Alzheimer’s

One of the most popular benefits of exercise is that it can help protect you from cognitive decline. Degenerative diseases kill brain cells and lead to a hazy brain that doesn’t work quite as well as it used to. Fortunately, research has shown that working out can help build new brain cells and protect the hippocampus, the part of the brain that’s responsible for learning and memory. This, in turn, can help prevent age-related cognitive decline.

6. Exercise makes you less anxious

We all struggle with anxiety and the way that we cope with it differs. People who work out, however, may have an advantage. Research has shown that exercise is fantastic at helping manage anxiety and that doing a high-intensity exercise like interval training can actually help improve a person’s anxiety tolerance. So, the next time you’re feeling a little anxious, get out for a 20-minute walk. Chances are the difference will be immediately noticeable.

7. Exercise makes you smarter

If you’re thinking of going out for a spelling bee or challenging yourself to a game of Sudoku anytime soon, you might want to hit the gym first. Cardiovascular exercises like jogging and swimming can help the brain build new neural pathways that improve overall memory, attention span, and problem-solving skills. Additionally, scientists believe that a good workout helps boost brain-derived protein (BDNF) levels in the body, leading to quicker decision making and faster learning.

8. Exercise improves your memory

Having a tough time remembering where you pit your keys? It might be time to get active more often. Regular moderate exercise supports the brain in order to make learning new things easier. It does this by stimulating the hippocampus to produce new cells which aid in the building and retention of new memories.

9. Exercise moderates addictive personalities

Thousands of people in this country struggle with various addictions. From food to television, addictions come in all shapes and sizes and often the methods used to cope with addiction are less than healthy. Fortunately, there’s a better way. The substance that people become addicted to is commonly dopamine.

Drugs and alcohol both produce dopamine, as can food when ingested in the proper levels. Fortunately, exercise also produces dopamine in considerable levels, which can help mitigate addictive cravings and help prevent withdrawals. Some addictions also disrupt the body’s circadian rhythms, which can lead to sleep deprivation and an exacerbation of symptoms. Exercise helps mitigate these things and produces an overall feeling of well-being.

10. Exercise helps you relax

People who exercise often generally sleep better and feel more relaxed. In fact, some studies say that working out can have the same relaxation benefits as a sleeping pill for people who struggle with insomnia. That said, if you’re feeling jittery, anxious, stressed out, or disrupted, you might want to head out for a brisk walk. Doing so can help you manage stress and feel more relaxed.

11. Exercise helps you be more productive

We all know how it feels to not check off every item on a day’s to-do list. At best, it’s an annoying feeling and, at worst, feeling unproductive can lower our self-worth and create an environment that’s ripe for self-blame. Fortunately, there’s a way around this feeling. By exercising regularly, people can boost productivity. This includes increasing prioritizing capabilities and creating more energy, both of which give you the fuel you need to power through a busy day and clear your to-do list in preparation of tomorrow.

12. Exercise helps you be more creative

If you’re looking to be the next Van Gogh, you may want to head out for a run first. Studies have shown that mild to moderate levels of exercise can help boost creativity for up to two hours after the workout is done. This is especially true when you work out outdoors. So, the next time you’re feeling like you want to create a masterpiece, head out into the woods for a walk beforehand. Doing so can help you be your most creative self.

Conclusion

We’ve always known that exercise is good for your body, but it’s becoming clear that it’s pretty beneficial for your mind, as well. Exercising can do everything from stimulating weight loss to boosting memory, increasing problem-solving capabilities, helping you get better sleep, improving creativity, and reducing anxiety and depressive symptoms. While there are not many things in today’s world that truly “cure it all,” exercise may be one of them!

10 Ways to Have a Happy, Healthy Relationship with Food

Posted on by Martin

For many people with binge eating disorder, or similar conditions, developing a happy, healthy relationship with food is incredibly difficult.

Fortunately, there are many ways to fix your relationship with food and most often, they begin by being kind with yourself and setting realistic expectations. If you’re struggling with developing a healthy relationship to food, it’s important to remember to consult your doctor accordingly. Once you’ve sought proper treatment, though, you can take a series of small, daily steps that can help transform your eating experience. If you’re struggling with food and eating, here are some simple tips to help you get to a better place:

1) Be Realistic

If you’ve developed unhealthy eating habits over the years, it’s important to remember that change doesn’t happen overnight. In order to set yourself up for success, you need to be realistic about what you can and cannot do. This helps you avoid disappointment borne from unrealistic expectations. By setting small daily goals (noticing when you feel full after lunch, for example), you can ensure that you begin your new relationship with food from a place of compassion and understanding.

2) Eat Mindfully

So much of unhealthy food relationships can be traced back to unmindful eating. More often than not, people eat alone, in their cars, in front of the television, or while doing something else like reading or typing. To do away with this, focus instead on eating mindfully.

This means sitting down to eat, eating slowly, focusing on tasting every bite, and not doing other activities like driving or watching television when you eat. Doing this can help you recognize the physical cues that tell you when you’re full and can help you lose weight naturally.

3) Focus On Moderation Rather than Blacklisting Foods

We’re human and we know that when we’re not supposed to do something, we often want it more than ever. To avoid this and foster a healthy relationship with food, focus on enjoying everything in moderation rather than forbidding certain foods.

One of the biggest steps to developing happy relationships with food is simply ensuring that you’re enjoying your favorite foods in moderation. To put this another way, if you love pasta (and there’s no medical reason you can’t eat it) enjoy it in moderation on a weekly basis rather than telling yourself you won’t eat it and then binging on it during a burst of emotional eating. This prevents you from developing dangerous food cravings and makes eating fun once more.

4) Eat Only When You’re Hungry 

This seems too obvious to be true, but it’s an important tip. Many people at compulsively – meaning they eat when food is available or when other people are doing so. What’s more, some people eat more when the people around them eat larger meals. To avoid the unhealthy weight gain and blood sugar spikes this creates, focus instead on eating only when you’re physically hungry. Doing this can help you avoid emotional eating and ensure that you’re making healthy food choices.

5) Stop When You’re Full

You’ve got a plate of something delicious in front of you. It’s only natural to want to eat the entire thing, right? Unfortunately, doing this can lead to unhealthy eating patterns. Our bodies’ satiety signals start quiet and get louder and louder until they’re screaming at us.

Unfortunately, however, many people don’t notice that they’re full until they’re uncomfortably “stuffed.” To avoid this, focus instead on paying attention to your body’s signals after every bite of food and getting to a place where you’re okay with the idea of leftovers. You don’t need to clean your plate at every meal, so focus instead on stopping when you’re full. Doing this can help you maintain a healthy weight and develop healthier eating patterns.

6) Eat Breakfast

There are several unhealthy food myths flying around the universe. One of the particularly problematic ones is that skipping meals can help you lose weight and be healthier. While it’s true that not eating breakfast may help you lose weight (in a very unhealthy way), it’s also true that people who eat breakfast on a regular basis have better memories, lower cholesterol, and higher energy levels. They also typically weigh less than people who skip breakfast.

With this in mind, it’s important to begin your day with a healthy breakfast. Be sure to eat one that includes balanced levels of proteins, fats, carbs, and low sugar levels. This can help maintain your energy levels throughout the day and ensure that you avoid the dreaded mid-morning crash.

7) Make Your House a “Safe Zone”

If your pantries are stocked with junk food, it’s going to be difficult to avoid problematic cravings. For this reason, keeping your house free of problematic foods can help you avoid emotional eating patterns and develop healthier food relationships, instead.

If you’ve noticed that your house is a junk food zone, focus on cleaning your cupboards of excessively processed, sugary, or fatty foods and replacing them with healthy alternatives like nuts, dried fruits, nut butters, fruit, healthy dips like hummus, and whole-grain crackers. This simple step can help ensure that you’re not falling victim to emotional eating and that when you do need a snack, you’re reaching for healthier alternatives.

8) Pay Attention to Portions

Paying attention to portions goes hand in hand with mindful eating habits. If you sit down in front of the television with an entire bag of chips, for example, the likelihood that you’re going to overeat is much higher than it would be if you got a small handful sized portion, placed it in a bowl, and sat down to eat at the table. If you have difficulty avoiding overeating, consider purchasing snacks and treats in individual serving-sized packages (available at stores like Costco) or always serving yourself from a bowl rather than the package or bag.

9) Don’t Eat For the Scale

When you eat according to the numbers on a scale, you’re inherently depriving yourself of nutrition, healthy meals, and enjoying your food. Rather than eating for weight loss or gain, focus on eating what makes you feel good.

Your meals should be balanced, healthy, made from whole-food ingredients, and eaten in a conscious, mindful setting. Doing this helps ensure that you’re eating for the health of your body rather than for the number on the scale.

10) Allow Yourself to Enjoy Eating

One of the main traits of people who have healthy, happy relationships with food is that they allow themselves to enjoy the act of eating. All the other tips on this list aren’t worth anything if you can’t allow yourself to enjoy the act of sitting down to eat a delicious meal.

Instead of scarfing your meals, eating on the go, or grabbing something quick every time you feel a hunger pang, focus on truly making time for your meals. Give yourself at least a half hour to enjoy your lunch every day and, whenever you can, focus on making your meal times private, uninterrupted, and leisurely. Enjoying your meals in a peaceful, leisurely setting can help you avoid bingeing and can translate into better food choices.

Conclusion

While the relationship between eating and food can be difficult for many people, there are plenty of surefire ways to ensure that your relationship with eating is as healthy as possible. By following these tips, you can make better food decisions, avoid emotional binges, and set yourself up for healthy eating patterns for life.

4 Key Steps to Help You Prevent Arthritis

Posted on by Martin

Arthritis is the most common disability in America and has been since the year 2000. Arthritis affects nearly 50% of people by age 85 and the rates are especially high for people who are overweight or have previous injuries.

Roughly 52.5 million people in the United States have some form of arthritis currently and by 2030 that number is projected to jump to over 67 million. Although it is rare, arthritis is not limited to older people: 294,000 children younger than 18 have some form of arthritis.

With those numbers in mind, it’s no secret that one of the most common difficulties of aging is arthritis. As people age, arthritis can set in and rob individuals of mobility and function, while also creating considerable pain and suffering. Fortunately, there are many ways to prevent arthritis and stay comfortable and healthy throughout your older years.

Arthritic Risk Factors

There are currently over 100 types of arthritis and all of them have a unique series of risk factors. Females are more prone to arthritis than men and a family history of arthritis raises the likelihood of developing the condition considerably. That said, many risk factors are completely modifiable and just because an individual is female or because there is a family history of arthritis does not mean that that individual will suffer from arthritis. There are many behaviors and preventive measures that can help you avoid arthritis, such as maintaining a healthy weight, eating a good diet, and not smoking.

Additionally, people who have had fewer sports injuries or surgeries are at lower risk of arthritis. Although true prevention is currently believed to be impossible, here are the things that can help reduce the risk of arthritis.

1) Maintaining a Healthy Weight

For people who are at a healthy weight, maintaining that weight may be one of the biggest factors in avoiding certain types of arthritis. When people are overweight, it puts excess strain on the weight-bearing joints and creates excess wear on delicate body mechanisms. Obese women are 4x as likely as women of a healthy weight to struggle with arthritis. Fortunately, weight loss of just 5% of an obese person’s total body weight can go a long way toward decreasing joint stress and can actually cut the risk of arthritis by 50%.

2) Exercising Often

When it comes to bone mass, it’s a “use it or lose it” kind of game. When the bones are not used for weight-bearing activities like walking, they slowly lose density, which is accompanied by weakening muscle mass and atrophy. These things increase the risk for arthritis and associated breaks and fractures. Exercises like isometric moves or walking can be fantastic for building and maintaining bone strength. Those already suffering from arthritis symptoms may find these activities painful, however, and may prefer activities like bicycling or swimming. Even if you already have arthritis, exercise is still important: according to the CDC, when adults with arthritis engage in moderate levels of physical activity three times or more per week, they can reduce the risk of increased pain and disability by 47%.

3) Avoid injuries and have existing ones treated immediately

If you’re one of the many people who suffered a joint injury during your younger days, you may be at increased risk for developing arthritis as you age. This is due to the fact that injuries to joints put joints at greater risk for stress, strain, and breakdown later. In fact, people who have injured their knees are three times more likely to suffer from arthritis in the injured knee later in life.

This statistic goes up if you have injured your joints as an adult. To avoid injuries, insure proper position when working out or lifting heavy objects, land with your knees bent if you need to jump, warm up and cool down after exercise, and always wear proper shoes when running or walking. If you have an existing joint injury, it is important to have it treated fully as soon as possible.

4) Eat a well-rounded diet

Although there is no designated diet that can completely prevent arthritis, there are certain nutrients that can help avoid it or reduce its severity. These nutrients are as follows:

  • Omega-3s: omega-3 fatty acids are found in high levels in fish oil, and plant and nut oils. These nutrients reduce inflammation and lubricate the joints as they move, cutting down on the friction that leads to the development or worsening of arthritis.
  • Vitamin C: Vitamin C can dramatically reduce the progression of arthritis if taken in doses of 120-200 milligrams per day. Vitamin C is present in green peppers, citrus fruits, tomatoes, broccoli, leafy greens, whit potatoes, melons, and strawberries. Talk to your doctor about having your vitamin C levels tested and supplementing with an over the counter vitamin C supplement if needed.
  • Vitamin D: Vitamin D has been shown to slow the progression of arthritis and help fortify bones to prevent fractures and breaks. Vitamin D is found in fatty fish, milk, cereal, and eggs. In sunny weather, vitamin D can be absorbed through sunlight but those who live in cloudy climates may need to supplement during the winter.

Preventing Arthritis 101: Why you Should Treat Symptoms Early

If you’ve been suffering from pain, stiffness, swelling, or loss of mobility in a joint for two weeks or more, seek your doctor as soon as possible. While these symptoms may seem small, they can be warning signs of arthritis and, if left untreated, can easily turn to full-blown arthritis very quickly.

While arthritis may not be completely preventable, it can be treated much easier with early diagnosis and treatment. This is because early treatment minimizes damage to joints. As arthritis progresses, damage to joints becomes more pronounced and, as the damage goes on, it becomes harder and harder to treat.

That said, those who receive treatment for arthritis early will have better outcomes and will likely be able to maintain more mobility.

Conclusion

While there is no way to prevent arthritis entirely, the above tips can help decrease your risk of developing arthritis wile also helping to stave off symptoms. In the event that arthritis is already established, there are several treatment options available. Pain relieving medications like NSAIDs or acetaminophen may be helpful and, in severe cases, some doctors may prescribe an antidepressant to help cope with musculoskeletal pain.

If you believe that you or a loved one may be suffering from arthritis, it’s wise to visit your doctor as soon as possible. Early treatment can help avoid joint pain and damage and help reverse certain symptoms. While you may not be able to completely prevent arthritis, these tips can help you reverse symptoms and cope with pain. While arthritis is a very common condition, it doesn’t have to decrease your quality of life as you age.

13 Easy Ways To Help Fight Off A Cold

Posted on by Martin

The Cold and flu are mostly harmless medical conditions which are not considered as serious illnesses, but they are also one of the top productivity killing health conditions due to the amount of rest required and almost a week long symptoms. The cold is mostly seasonal (winter) and viral, so antibiotics are of no use which is also a good sign. The good news is, there are very easy and simple remedies as well as precautions that can not only help fight off a cold, but can also keep it at a safe distance. Listed are some very simple remedies and precautions that can really help.

1. Build a Stronger Immune System

The best defense against a viral disease like cold and flu is a stronger immune. If your immune system can attack the virus and win over it, you are safe. So the logical step when you are getting into the winter is to take some immune-building nutrition like vitamin A, vitamin C, vitamin D, selenium, iodine and zinc. Out of these, Vitamin C is well known for its cold-preventing properties.

All the listed nutrients and vitamins are immune-boosting and can prepare your immune system to counter the upcoming viral attack. You can find multiple supplements in the market with these immune boosting nutrients.

2. Wash, wash and wash…

Well, this is common knowledge, but let us restate it again. Studies claim that washing hands frequently can significantly decrease the risk of contracting cold & flu. Make it a habit to wash your hands whenever you are exposed to a place with a lot of people. Wash your hands at least 5 times a day especially before and after the meal.

3. Add Ginger Tea to Your Daily Diet

Adding 2 to 6 cups of ginger tea to your daily diet can not only help in preventing cold & flu, but if you have already contracted cold, it can help in limiting the duration of sickness. This is due to the anti-viral properties of ginger and its immune-boosting micro-nutrients. You can also add more ginger as an ingredient in your food.

4. Use Herbs

Use of herbs is a top and most commonly used natural remedy around the world. Herbs are also a common alternative medicine in Chinese and other South East Asian cultures for centuries. If you are not comfortable with using supplements for immune boosting nutrition, a great alternate is to use herbs that are known for building a stronger immune. A mixture of herbs like astragalus, rhodiola and cordyceps can do wonders in prevention as well as to heal you faster.

If you have already contracted cold, you can choose other anti-viral herbs like red root, licorice, isatis, and lomatium.

5. Pick up the Symptoms Early

Detecting symptoms early can make a lot of difference to the severity of the cold & flu. As soon as you contracted the virus, symptoms appear immediately. Research shows that the counter measures within 12 hours of contraction can cure cold quickly. Common symptoms are runny nose, body ache, cough, mild temperature, congestion, sore throat and fatigue.

6. Vitamin C

We have already discussed that Vitamin C is good for cold-prevention, but it can also effectively shorten the duration of a cold. If you are suffering from cold, drink orange juice which is full of Vitamin C. Other food sources of vitamin C include leafy green vegetables, strawberries and kiwis. If you are taking supplements, make sure to follow the recommended daily dosages published by National Institute of Health that are 75 mg for women and 90 mg for men.

7. Keep Warm

While you are resting, make sure to keep warm and use blankets or turn up your thermostat a little. Warmth can also keep your body in relaxed state and will help you with rest.

8. Increase the Use of Fluids

Keeping yourself warm often means sweating along with runny nose if you have already contracted the cold virus. To counter the dehydration, make sure you are drinking lots of fluids. Dehydration can increase the severity of the cold virus and also make your sore throat dry making it more painful. Fluids like orange juice, watery fruits and vegetables, soups, teas and plain water, all work great in countering cold virus.

9. Steam Treatments and Hot Shower

Steam treatments and standing under the hot shower can help loosens mucus and provide a relief to dry nasal passage. It is also one of the oldest but effective cold treatments in the books. For sinus-clearing, give yourself a steam facial by covering your head with towel and putting a hot water bowl under your face. Let the steam get into your nasal passage to help relax the nasal passage.

Taking hot shower is also a nice treatment. Many people avoid bath during cold, but it is an effective way to clear a cold quickly. Make sure to let the hot water run for sometime before getting under the shower to build more steam. It not only helps in decongestion, it provides your body with required heat and relaxation. Make sure to dry yourself thoroughly including your hair before leaving bathroom.

10. Gargle with Salt Water

This is another common and among the oldest treatments for sore throat, and still very effective. During cold, dry and itchy throat is the most irritating symptom for many. Gargle with salt water provides an effective relief due to antiseptic properties of salt while water hydrates the throat. Make sure to gargle with the salt water 4 times a day. Add little baking soda to the solution if you find the taste unpleasant but do not swallow.

11. Eat Honey

Honey also has excellent anti-viral properties and immune boosting nutrients. It can also provide soothing effect to the itchy and dry throat. You can add a spoon of honey to your daily diet, or for more effectiveness, dissolve it in a hot cup of tea or water.

12. Rest

Many studies claimed that rest can limit the duration of cold if you have already contracted it. In fact, it is rated as a better cure than many anti viral medicines or other natural remedies. The simple science behind this belief is that your body needs a lot of energy to fight off virus, and by providing rest to your body, all the energy is directed towards fighting the virus. Make sure to get a proper rest if you don’t want to keep cold for a long time.

13. When Do You Need to See a Doctor?

In most cases, you can deal with cold & flu on your own following simple precautionary measures or natural remedies, but in some cases, it is advised to visit a doctor. While mild temperature is normal, but suffering from 101 degrees for more than 3 days is alarming. You also need to visit doctor if your temperature rises above 103 or you suffer with earache, bloody mucus, shortness of breath and if the symptoms lasts more than 7 days.

 

 

 

The Do’s and Don’ts of Being a PCA

Posted on by Martin

PCAs, or Personal Care Assistants, play a valuable role in the lives and well-being of aging or ill individuals. By accompanying these people through daily tasks in their home, the PCA is able to help the aging or ill individual maintain dignity and independence for longer than would have otherwise been possible. Being a PCA is a challenging career and there are many unique situations that place special demands on the personality, character, and work abilities of the PCA.

Although being a PCA is rewarding, it is also demanding and there are several things PCAs need to know in order to succeed in the field. Here are the top dos and don’ts for PCAs all across the country.

Things You Should Do as a PCA

In addition to being competent in certain aspects of the health care field, being a PCA also requires a certain type of personality and demeanor. Here are the top “dos” for people who want to be or already are PCAs:

  • Treat Patients with Respect

As a PCA, you will likely work with patients from all walks of life and backgrounds. These patients will be struggling with a variety of mental, emotional, and physical issues, from Alzheimer’s to severe disability. In order to be the best PCA possible, it is important to remember that every person who enters and exits your care deserves respect. This is especially important when you find yourself in the midst of a challenging situation, which will certainly happen if you work in the field long enough. While some days are harder than others, it is important to always remain positive and respectful with your clients.

  • Encourage the Patient’s Independence

Personal care assistants are meant to assist people with tasks that may have become difficult or impossible for them. In many cases, however, a PCA’s clients are far from being incapacitated and can still do many things for themselves. In these cases, it is important for the PCA to allow the client as much independence as the client can safely manage.

For example, if the client has trouble dressing him or herself but can still cook safely and efficiently, it is appropriate for the PCA to provide a helping hand with getting ready in the morning but to step back while the client makes breakfast. Doing this allows the client to maintain dignity and independence while also laying the foundation for a good relationship between the PCA and the client.

  • Be a Support System

Many families hire PCAs because a loved one’s needs have exceeded what the family can reasonably offer. This often means that the PCA will spend more time with the individual than virtually anybody else. If the PCA is doing his or her job correctly (by being compassionate, empathetic, reliable, and professional) it is only natural that, over time, the client will come to view the PCA as a trusted confidant.

This is one of the PCA’s most important job descriptions. In order to further your relationships with your clients, it is hugely important to be a trustworthy, sensitive sounding board when the client needs someone to talk to. This does not mean that you have to play the role of a therapist or counselor by offering advice or feedback, only that should strive to be a support system for the client. To do this better, practice active listening and exercise plenty of empathy. People who hire PCAs will appreciate it if their caregiver can also be a friend.

  • Remain Honest

While there are things that should certainly stay between you and your client (very personal stories, for example, or intimate struggles that are inappropriate for the outside world) it is important that you don’t hide things that need to be discussed.

For example, if you notice that one of your clients has been displaying odd behavior that could easily place the client or someone else at risk, it would be wise to reach out to the person’s family or a superior in the health care field. These situations can quickly become dangerous and it is your duty as a PCA to sound the alarm if you see behavior that is out of character, dangerous, or abnormal for an individual client.

  • Be Patient

Being a PCA will be trying at times and it is your duty to be patient: both with your clients and yourself. Patience will help you navigate difficult days, see through frustrating situations, and provide the best possible care for your clients, despite the challenges you both face.

  • Strive to Continue Training

While there is no required degree or certification program for being a PCA, it is important to continue your training in order to provide the best possible care. Attend conferences and classes that are relevant to your industry and seek to train under more experienced nurses or PCAs. In addition to exposing you to a variety of different health care procedures and protocols, these continued training sessions will help you hone skills and be better equipped to care for your clients.

The Don’ts of Being a PCA

Just like there are many things you should do as a PCA, there are also many things you should not do. These include the following:

  • Act Unprofessionally

While being a PCA is a very intimate career, it is also one that requires a high level of professionalism. You’ll be working in people’s homes, helping them with sensitive daily activities like bathing and using the bathroom, and interacting intimately in their daily lives. Being a PCA requires considerable amounts of warmth, empathy, and patience, but it also requires professionalism. This means arriving on time, being reliable about schedules, dressing appropriately, keeping conversation appropriate (don’t overshare about your own life or struggles), and setting boundaries. Without professionalism, it is impossible to have a good client/PCA relationship.

  • Get Angry

As a PCA, there will be situations that are trying, especially if you work with clients who have advanced dementia. While caring for these clients can be difficult at times, it is hugely important that PCAs are able to maintain their patience and never lose their tempers.

In addition to being unfair to the client, outbursts like these damage your relationship with the client and may well put your job at risk. Instead, practice relaxation techniques when you can’t take a break on the job and give yourself plenty of off-the-job activities like exercising or hobbies to help you de-stress and maintain your center.

  • Break Client Confidentiality

One of the most important things a PCA does is maintain client confidentiality at all times. This means that you should safeguard all information pertaining to clients, their families, and their employees. This includes specific health conditions, names, ages, and occupations of clients, as well as any specific information about their families.

Being a PCA is an intimate career and clients and families trust you with very sensitive information. Breaking client confidentiality is grounds not only for being fired but also for betraying the trust of your clients and placing them at risk for embarrassment or stress within their communities.

  • Avoid Self-Care

We’ve all heard the saying “you can’t give water when the well is dry.” To put this another way, you can’t care for other people when you’re not caring for yourself. In order to be a great PCA, it’s important to take fantastic care of yourself outside of your daily working environment. This means ensuring that you’re eating healthy, well-balanced meals, that you’re getting enough sleep, that you’re exercising, that you’re spending time with your friends and family, and that you’re allowing yourself to take occasional days off.

Being a PCA comes with many stressors: low pay, difficult work environments, lack of personal time, close contact with illness and death, etc., and it is important for PCAs to understand that, in order to care adequately for their clients, they must first care adequately for themselves.

Conclusion

PCAs are arguably some of the most important individuals in the entire health care industry, and without them it would be difficult for ill or aging individuals to maintain dignity and independence. Fortunately, PCAs are willing to provide selfless service to their clients and their families. By following these simple dos and don’ts, PCAs can be better at their careers and enjoy each day on the job more.

 

 

 

 

 

 

Why Seniors Should Avoid Eating These 10 “Healthy” Foods

Posted on by Martin

Healthy eating is an important part of maintaining optimal health and ensuring an active lifestyle throughout the years, but did you know that there are many “healthy” foods seniors shouldn’t be eating?

Many of these foods are off-limits due to their high bacteria content or food poisoning potential, which may compromise the health and safety of seniors in their older years. For seniors who want to stay healthy and cut down on the likelihood of food-borne illnesses, it’s generally best to avoid the following foods:

1. Sprouts

Sprouts, the sprouted greens of broccoli, alfalfa, or bean seeds, are generally considered a health-food wonder and are consumed by people all over the world due to the fact that they provide a huge variety of nutritional and digestive support and many needed vitamin and minerals.

Sprouts are dangerous for seniors, however, because they are a virtual breeding ground for illness-inducing bacteria. When seeds sprout, they can grow bacteria like salmonella and E-coli, which then gets trapped inside the seed. When seniors ingest contaminated seeds, they can become very ill, which may lead to dangerous secondary conditions like pneumonia or weight loss. In order to get all the benefits of sprouts without the dangerous risk of bacteria, seniors should consume plenty of leafy greens like Kale, collard greens, spinach, and Swiss chard instead.

2. Soft cheeses

Soft cheeses like Brie, chevre, Camembert, and blue cheese are generally unpasteurized and, as such, they can allow bacteria to breed in large amounts. While these soft cheese varieties may not be as much of an illness threat for younger people, they can harm seniors with a compromised immune system or a delicate stomach. It is important to note, however, that cheese offers a good dietary source of Vitamin D and seniors can get all the health benefits of cheese by eating varieties like cheddar, Monterey jack, and Swiss rather than soft varieties.

3. Raw meat

Some raw meat dishes, like Carpaccio (which consists of thin slivers of raw filets of beef) or steak tartare, are considered delicacies, but seniors should generally avoid them. The reason for this is that these foods are uncooked, which means that any bacteria present in the meat has not been killed by heat. This can make seniors very ill and can lead to the development of secondary conditions. Instead of eating raw meat, seniors should opt to consume lean white meat like chicken and regular portions of high-quality, cooked seafood to support optimal brain function and healthy joints.

4. Sushi

Sushi is eaten around the world and is considered a health food due to its high levels of vitamins, minerals, and omega-3 fatty acids. While seniors can safely enjoy consuming cooked sushi varieties (such as those that use smoked salmon or cooked shrimp, for example), it is generally wise for seniors to avoid eating raw (sashimi) varieties as these may harbor dangerous bacteria that can make seniors very ill.

5. Oysters, clams, and mussels

For those who love them, oysters, clams, and mussels are a popular form of raw seafood that is packed with vitamins and minerals. Unfortunately, they can also pack a serious bacterial punch, which can lead to vomiting, diarrhea, and dehydration in seniors. Because these foods are raw and sourced from around the world, it can be difficult to assure their quality and purity, and if a senior eats a bad one, it can have disastrous health consequences. If seniors want to eat these foods, they should always be cooked and should come from a reputable source, although it’s wise to talk to your doctor beforehand.

6. Raw eggs

We’ve all seen images of people consuming raw eggs in order to build muscle and have more energy, but raw and undercooked eggs can actually be very dangerous for seniors. This is because raw eggs present a salmonella risk and can have unfortunate health consequences for seniors.

In light of this, seniors shouldn’t eat raw eggs and should avoid foods like unpasteurized eggnog, French toast, homemade Cesar dressing and hollandaise sauce, all of which include undercooked eggs in some form or another. Eggs on their own are a healthy food filled with important nutrients but in order to be safe for seniors they need to be cooked or baked fully, as in scrambled or hard-boiled eggs.

7. Unpasteurized milk

Unpasteurized milk is often revered as a health food due to its intact mineral levels and high levels of beneficial fats, but seniors should avoid it altogether. This is because unpasteurized milk breeds and harbors bacteria in higher levels than pasteurized milk, which is super-heated to kill dangerous bacteria and keep the milk safe for human consumption.

While this doesn’t mean that seniors need to steer clear of milk altogether, it does mean that they should stay with pasteurized whole-milk varieties.

8. Unpasteurized juice

Unpasteurized juice has long been considered a health food due to the fact that the lack of pasteurization (high heat) leaves the juice’s nutrients intact. Unfortunately, however, anything that is unpasteurized leaves itself open to dangerous bacteria development and seniors who drink unpasteurized juices are at increased risk of food-borne illnesses and diseases.

Fortunately, seniors can get all of the same health benefits of unpasteurized juices by drinking high-quality pasteurized fruit and vegetable juices.

9. Multigrain bread

This “health food” comes with a caveat: while multigrain bread can be good for seniors, it’s important to look at the ingredient list when making bread purchasing decisions. If the bread is made with a collection of refined flours, it’s likely that it doesn’t pack much more of a nutritional punch than Wonderbread and, if it’s made with high-fructose corn syrup, it is likely to do more harm to a senior’s body than good.

To ensure that seniors are purchasing and consuming healthful multigrain bread, it’s important to look for varieties that are made with whole wheat flours and to ensure that they don’t have any high fructose corn syrup within them. Bread is an important staple for seniors and high-quality, multigrain varieties can support the health of a variety of body systems.

10. Low-fat foods

While the war on fat has been raging for years, it’s not generally wise to avoid foods with natural levels of fat in them. Healthy fats, like those found in fish, nuts, and olive oil, have heart-protecting benefits and can help seniors stay healthy and alert for many years. That said, it’s important to opt for full-fat varieties in things like milk and yogurt. These healthy fats offer brain and joint protection and support that low-fat varieties never will.

Conclusion

What’s good for one may not be good for all and seniors will do well to avoid these 10 “health foods” as they age. Doing this helps seniors reduce the risk of contracting food-borne illnesses and helps keep seniors healthy, happy, fit, and active throughout their golden years.

 

 

Why Getting Outside is So Good For You

Posted on by Martin

Spending some time outdoors is great for mental and physical health, especially for seniors. It is a good idea to make going outdoors a part of your daily routine. Simply spending just half an hour outdoors each day can greatly improve your overall well-being and state of mind.

Being outdoors brings a whole host of mental and physical health benefits to seniors. The following are just some of these benefits:

Being Outdoors Increases Your Vitamin D Levels

According to health surveys, a large proportion of Americans have low Vitamin D levels. This is especially so for the senior population. It is a problem that needs to be corrected because Vitamin D is important for fighting inflammation and improving the immune system, both of which are extremely important for seniors. Having an adequate amount of Vitamin D is also essential for bone health, and may also be helpful for a wide range of health problems such as heart attacks and certain kinds of cancer. In addition, higher levels of Vitamin D and natural light have been said to be effective for offsetting depression and boosting overall happiness.

So how can this Vitamin D deficit be remedied? The solution is extremely simple. Just getting outdoors and spending about 15 minutes in the sun daily can help your body to get its recommended daily amount of Vitamin D.

Spending Time In Green Spaces Has Been Linked to an Improved Immunity System

Somewhat similar to improved health due to increased levels of Vitamin D, spending time in the outdoors has also been directly linked to an improved immunity system. According to a study at Tokyo’s Nippon Medical School, women who spent six hours in the woods over a time span of two days showed an increase in virus- and tumor- fighting white blood cells subsequently. This boost even lasted for a minimum of seven days. Hence, seniors should try to spend more time outdoors in order to reap these fantastic health benefits.

Being Outdoors is Great for Improving Your Mood

Research has shown that spending some time outdoors can help to reduce feelings of anxiety and depression. Specifically, a study by the University of Michigan has found that group nature walks are linked to enhanced mental health and positivity, and significantly lower levels of depression and stress. A study by Glasgow University also showed that people who walked, biked, or ran in nature had a lower risk of poor mental health than people who choose to work out indoors.

This is especially helpful for seniors, who commonly suffer from anxiety and depression problems. As such, they should try to regularly spend time in green spaces such as parks, where they will feel more relaxed and hence improve their overall happiness.

Spending Time Outdoors Can Energize You

According to a 2010 study by the University of Rochester, spending time outdoors makes people ‘feel more alive’. It seems to bring seniors an increased sense of vitality and energy, which in turn is helpful or boosting resiliency to physical illnesses. Richard Ryan, a professor of psychology at the University of Rochester, has suggested that connecting with nature is an even better way to combat feeling depleted than reaching for a cup of coffee.

Being Outdoors Helps You Achieve a More Restful Sleep

When you spend more time outdoors, you tend to spend less time in artificial light. Numerous studies have shown that people who spend all day in artificial light tend to have trouble falling and staying asleep at night. On the other hand, if you spend a little time in natural sunlight each day, you will have a well-regulated internal body clock. This allows you to have a more restful sleep each night.

The outdoors can improve your attention levels

According to a study published in the Psychological Science academic journal, interactions with nature allows the brain to have a break from everyday over-stimulation. This in turn results in a restorative effect on one’s attention levels, bringing improved focus and mental health. So why not consider a trip to the countryside for a short getaway?

The outdoors helps you to recover from injury and illness more quickly

Some studies have suggested that nature helps a person to recover from injury and illness more quickly. For instance, a 2005 study by the University of Pittsburgh found that spinal surgery patients who had greater exposure to natural light tended to take fewer pain medications and experienced less stress than patients who did not. Another study found that patients in rooms with nature views went home sooner than patients in rooms that had more urban views. This benefit is especially helpful for seniors, who tend to take a longer time than most to recover from illnesses. Also, the longer a senior stays ill or injured, the more dangerous complications tend to develop. As such, it is ideal for seniors to make full use of this health benefit to ensure that they recover from any injury or illness in the fastest time possible.

References

https://www.brookdale.com/regional_posts/getting-san-marcos-seniors-can-benefits-great-outdoors/

https://www.brookdale.com/regional_posts/three-benefits-great-outdoors/

http://www.nursecore.com/2013/05/the-benefits-of-outdoor-activities-for-elderly-patients/

http://familyfirsthomecare.com/senior-care-services-new-jersey/the-benefits-of-the-outdoors-for-a-senior-citizen/

http://news.health.com/2014/09/29/health-benefits-of-nature/

http://easton.wickedlocal.com/article/20140708/NEWS/140707727

How to Have a Healthy Thanksgiving

Posted on by Martin

With Thanksgiving just around the corner, everyone is busy coming up with a menu for the big feast. Thanksgiving is famous for being all about overindulgence and eating, but it can be a stressful experience for those who need to be careful about what they eat, such as seniors and diabetics, or even just for individuals who are highly health conscious, since Thanksgiving meals tend to be rather high in unhealthy substances such as sodium, sugar and fat.

Of course, it is not a good solution to completely skip the festivities just because you are afraid of weight gain or if you are worried about there not being anything that you are able to eat. Believe it or not, it is actually possible for you to enjoy the holiday and stay healthy at the same time. Here are some simple but effective tips for you to enjoy a healthy thanksgiving.

Making Healthier Food Choices

Watch your portions

If you can, try to limit yourself to just one plate. This helps to prevent over-stuffing yourself. Sample small portions of each dish, and avoid going back for seconds if you can. In the case that you are tempted to return for seconds, wait for about 20 minutes to half an hour first. This is because it takes a while to feel full, and after waiting for about 20 minutes you may find that you no longer want to go for seconds.

Don’t gobble down your food

Since it takes a while for you to feel full, try to eat slowly. If you gobble all your food down, you probably won’t feel satiated even after you have cleared your plate. This increases your likelihood of going back for seconds even though you have in fact already eaten a lot.

Have breakfast in the morning

Some may think that it is a good idea to skip breakfast in the morning in order to save up calories for the big feast. This is a common misconception. By skipping your morning meal, you will be ravenous by the time the Thanksgiving feast comes around, and you are likely to end up overeating. To avoid this, you should have a small breakfast so that you will have more control over your appetite. Including some protein and fiber in your breakfast will also help to take the edge of your appetite.

Stay properly hydrated

Ensure that you drink adequate water throughout the day. Not being properly hydrated will result in thirst, which is often mistaken as hunger pangs. This will cause you to overeat as well.

Make healthy substitutions

Thanksgiving dishes tend to be richer and more filling than your everyday fare, but here are some healthy substitutions and choices you can make in order to have a healthier Thanksgiving meal. These are especially ideal for seniors and diabetic, and for any individuals who need to watch their diet.

  • Instead of eating the dark meat with skin, opt for the white meat without the skin. When you make this substitution, the same 6oz portion of turkey can have a difference of 190 calories and 17g of fat.
  • Use fat-free chicken broth to baste the turkey, and in your gravy.
  • Don’t add the marshmallows on your sweet potatoes. You can choose to add other spices such as cinnamon and nutmeg to keep things flavorful. This helps to reduce your caloric intake by about 100 calories.
  • Skip the pecan pie for dessert. Instead, you can go for healthier dessert options such as a pumpkin pie. This cuts more than 100 calories from your Thanksgiving meal.
  • Use fruit purees instead of oil in your baked goods.
  • Try using plain yogurt or fat-free sour cream when making your creamy dips, mashed potatoes, or casseroles.
  • Make your own cranberries, instead of going for the jellied cranberry sauce. This saves you more than 100 calories.

Healthy Thanksgiving activities

Aside from making healthier food choices, you can also choose to engage in some healthy Thanksgiving activities in order to neutralize the effects of the rich and calorie-dense meal.

Socialize during the meal

Instead of focusing on the food, engage in conversation with your friends and family. After all, you can’t talk and eat at the same time!

Volunteer to help clean up

Instead of spending your time finishing up the leftovers or going back for seconds or thirds, why not volunteer to help your host clean up? This not only helps to take your attention away from the food, but the physical act of cleaning up itself will also help you to burn some calories. Not to mention, your host will definitely appreciate the gesture.

Plan a post-meal walk

After enjoying your scrumptious meal, go for a post-meal walk together. A brisk walk will help you to burn some calories. It is also a great opportunity to get some fresh air and to bond with your friends and family.

Plan to work out the next morning

Most people will feel bloated the lethargic the day after Thanksgiving. Instead of lazing around the house, plan a work out. The knowledge that you have committed to burn off the extra calories the day after allows you to feel less guilty when indulging during your Thanksgiving meal. What’s more, knowing that you have an early-morning workout the next morning might keep you from reaching for that additional glass of wine!

If you are worried that you will not have the discipline to keep to your morning workout, schedule a fitness date with a friend for that morning. You can then keep each other accountable, and you won’t be able to bail!

References

http://www.acefitness.org/acefit/fitness-programs-article/3303/ACEFit-workout-advice-and-exercise-tips/

http://www.health.com/health/gallery/0,,20545918,00.html

http://www.webmd.com/diet/10-tips-for-a-thinner-thanksgiving

http://greatist.com/health/fit-healthy-thanksgiving-tips

http://www.eatingwell.com/healthy_cooking/healthy_cooking_101/shopping_cooking_guides/healthy_thanksgiving_guide

http://www.huffingtonpost.com/news/healthy-thanksgiving-tips/

10 Easy and Natural Exercises to Help Keep Your Brain in Shape

Posted on by Martin

One of the most common myths about aging is that memory loss and impaired brain function is inherent in the process. While aging is inevitable, cognitive decline is not and there are many simple steps seniors and older individuals can take to keep their brains in tip-top shape for years to come. By adopting these simple exercises and habits, it’s easy to keep your brain sharp and alert at any age.

1) Journaling

Did you know that something as simple as journaling can help keep your brain sharp? Since writing involves carrying out a physical action to form letters and make meaning, the simple act of hand-writing something has been shown to sharpen mental function, activating and honing the parts of our brains that are responsible for memory and language formation.

This is not true for typing on a keyboard, however, since the act of pressing a key doesn’t trigger the same brain activity.  In order to get all the brain benefits writing has to offer, try to make it a daily practice. You don’t have to spend hours writing, either – a simple 15 or 20 minutes of jotting down your thoughts every morning is more than enough to trigger enhanced mental function and keep your brain sharp.

2) Take short naps

In addition to being good for your body, a short nap is also fantastic for your brain. According to a study conducted by Rosalind Cartwright ad Dr. Alon Avidan, chairmen of the psychology department at Rush University and director of the sleep disorders program at UCLA, respectively, a power nap of 15-20 minutes each day can improve memory and overall cognitive ability. Be careful to keep your naps short, though, so that you don’t fall into a deep sleep and risk throwing off your circadian rhythms for the following night’s sleep.

3) Stay hydrated

The human brain is roughly 85% comprised of water and you can bet that if you get dehydrated, it’s going to affect your brain function first and foremost.  With that in mind, drinking plenty of water (at least 8-10 glasses a day, and more for seniors who take diuretics) is a great way to stay mentally sharp and keep the brain functioning well at every stage of life.

Staying hydrated doesn’t just mean water, though. According to one study, drinking plenty of fruit and vegetable juice can protect against Alzheimer’s disease, so if you want to reduce the risk of cognitive decline it’s wise to supplement your water intake with plenty of high-quality juices.

4) Play music

Most people know that learning and practicing a musical instrument enhances overall brain function but few people know that learning to play an instrument is one of the best ways to create new neural pathways and to enhance the body’s dopamine levels, both of which lead to better moods, decreased depressive symptoms and enhanced mental function.

5) Shake up your routine

Switching up your daily routine is a little bit like alternating your physical workouts. When you change what you do at the gym everyday, your body has to work more efficiently and stay on its toes, which creates better physical function and produces better fitness results.

The same thing goes for the brain – by switching up your daily routine, you keep your brain alert and functioning at a high level. You don’t need to turn your days on their heads to do this effectively, either. By simply making small changes to your routine a few times a week, like showering in the evening rather than the morning or checking your emails at a different time, you can produce new brain connections and feel more alert and focused throughout the day. While they may seem small, simple changes to your daily routine can be surprisingly effective at encouraging your brain to stay sharp and active.

6) Get enough sleep

Getting enough sleep is a lot like getting enough water – it’s absolutely imperative to your brain’s overall function. During deep sleep, the brain solidifies and stores memories, which means that getting enough sleep is absolutely imperative to fending off memory loss and normal cognitive decline. Poor or inadequate sleep leads to poor memory and learning and can contribute to new or worsening dementia-like symptoms.

Additionally, not getting enough sleep can make you feel sluggish, sad, forgetful or confused, which makes it tough to execute your daily tasks effectively. To reap all the benefits of a great night’s sleep, shoot to get at least 7-9 hours per night.

7) Get enough aerobic exercise

Some scientists believe that regular aerobic exercise helps improve memory. This means that activities like jogging, brisk walking, or swimming are some of the best ways to keep your brain healthy and functioning well. To take advantage of everything exercise has to offer, aim to squeeze in at least 30 minutes of mild to moderate activity every other day. This will help keep your brain sharp, improve your thinking skills, and help keep your body limber and healthy.

8) Eat a varied diet

You are what you eat and it’s impossible for the body to function well without adequate nutrition. With this in mind, it’s important to eat a low glycemic diet that’s high in fiber and good fats and proteins. This creates a steady digestive process and provides the brain with a reliable, adequate stream of energy on which to function, thereby optimizing mental function and creating a sharper and more alert mindset all day.

9) Enjoy moderate caffeine intake

While the medical wisdom surrounding caffeine intake has always been tumultuous, more evidence is stating that mild caffeine intake may protect the brain from cognitive decline. According to current science, drinking between 2-4 cups of coffee or caffeinated tea each day can help protect you from cognitive decline while also providing an important boost of antioxidants that help protect your body from harmful free radicals.

10) De-stress

Stress is very damaging for the entire body – including the brain. Because stress floods the brain with harmful chemicals, it can actually interrupt the formation of new memories. With this in mind, it’s important to limit sources of stress wherever possible. Practicing a calming activity like yoga or tai chi can be a great way to do this, as can a daily walk or spending time with friends. While it may not seem like an obvious danger to your brain, stress can impair mental function more than many people think.

While aging is inevitable, getting mentally dull doesn’t have to be. With these simple exercises, you can keep your brain sharp and ensure high-class mental function for many years to come.