Exercise rs Memory and Mood

Memory

Aerobic exercise plays a big role in your memory, says Wendy Suzuki, PhD, professor of neural science and psychology at New York University’s Center for Neural Science. 

“When you exercise, your body pumps out a wide range of neurochemicals, including growth factors that stimulate the birth of brand-new brain cells in the hippocampus. That’s the area of the brain that’s critical for storing long-term memories,” she says. 

In addition, a recent study published in the Journal of Alzheimer’s Disease found a 47 percent improvement in memory scores among the group who did aerobic exercise for a year versus those who only did stretching exercises. Aerobics were shown to increase blood flow to the hippocampus, which may help protect against memory loss for those at risk of dementia or Alzheimer’s disease.

Mood

Just a single session of exercise can improve your mood, Suzuki says. 

Each time when you exercise, your brain will release chemicals like serotonin (which regulates mood, sleep, and hunger) and your natural mood lifters, endorphins. 

A 2019 study published in Preventive Medicine found that people who did strength training or aerobic activities like walking, running, and cycling reported fewer depressive symptoms. Research also shows that exercise can improve the quality and length of sleep, which is important for mental health and mood. Cumulative exercise can even permanently change the structure and function of our brains for the better, Suzuki says. 

We can do an easy form of self-experimentation to decide which type of movement puts us in the best mood. For some, it will be dancing to a favorite song in the living room; for others, it might be a five-mile run in nature.

Why Miso Healthy?

What is Miso?

Miso is a fermented condiment popular in Asia. People most likely consume it in the form of Japanese miso soup. This traditional Japanese condiment consists of a thick paste made from soybeans that have been fermented with salt and a koji starter.The starter usually contains the Aspergillus oryzae fungus. 

Although miso is traditionally made from soybeans, certain varieties use other types of beans or peas. Other ingredients may also be used to make it, including rice, barley, rye, buckwheat and hemp seeds, all of which affect the color and flavor of the final product.

Miso contains a good amount of vitamins, minerals and beneficial plant compounds. One ounce (28 grams) generally provides you with the following: 

• Calories: 56
• Carbs: 7 grams
• Fat: 2 grams
• Protein: 3 grams
• Sodium: 43% of the RDI
• Manganese: 12% of the RDI
• Vitamin K: 10% of the RDI
• Copper: 6% of the RDI
• Zinc: 5% of the RDI

It also contains smaller amounts of B vitamins, calcium, iron, magnesium, selenium and phosphorus, and is a source of choline. 

The fermentation process promotes the growth of probiotics, beneficial bacteria that provide a wide array of health benefits. A. oryzae is the main probiotic strain found in miso. Research shows that the probiotics in this condiment may help reduce symptoms linked to digestive problems including inflammatory bowel disease. Also, the probiotics in miso help strengthen your gut flora, in turn boosting immunity and reducing the growth of harmful bacteria. 

In addition, the fermentation process also helps improve digestion by reducing the amount of antinutrients in soybeans, which can bind to nutrients in your gut, reducing your body’s ability to absorb them.

Miso may offer protection from certain types of cancer. Studies report that regular miso consumption may reduce the risk of liver and breast cancer by 50–54%.

This condiment is also rich in antioxidants, which may help guard your body’s cells against damage from free radicals, a type of cell damage linked to cancer.

Miso consumption is generally safe for most people. However, it does contain a large amount of salt. Thus, it may not be a good choice for individuals who need to limit their salt intake due to a medical condition. 

In addition, miso is relatively high in vitamin K1, which can act as a blood thinner. 

Moreover, most varieties are made from soybeans, which are goitrogenic. Goitrogens may interfere with the normal functioning of the thyroid gland, especially in those who already have poor thyroid function. But when goitrogen-containing foods are cooked and consumed in moderation, they are likely safe.

The MIND Diet helps prevent Alzheimer’s Disease

If you are hoping to improve your brain health and prevent the onset of Alzheimer’s disease, you may consider trying the MIND diet.

The nutritional epidemiologist Martha Clare Morris, ScD, and her colleagues at Rush University Medical Center in Chicago referenced past studies on the dietary connection between food and cognitive decline, and then borrowed concepts from the Mediterranean diet and the DASH diet to develop a meal plan with brain-boosting benefits. Thus the MIND diet was born. 

MIND is a hybrid of the Mediterranean diet and DASH diet, and research suggests it may reduce the risk of developing dementia or slow the decline in brain health.

The MIND diet focuses on the intake of plant-based foods, and limiting the intake of animal products and foods high in saturated fat. The emphasis is on plants, and this diet specifically urges a higher consumption of berries and green leafy vegetables - blueberries, strawberries and blackberries can prevent cognitive aging while there is a link between eating leafy green vegetables (such as kale, spinach, and collard greens) and lower inflammation and oxidative stress - the two factors that are associated with Alzheimer’s disease. As both  berries and green leafy vegetables are rich in antioxidants and so can help reduce inflammation and oxidative stress. Oxidative stress occurs when antioxidant defenses are low and the body cannot fight toxic molecules which called free radicals. This stress causes cell damage in the brain and throughout the body and it has been linked with several diseases, including Alzheimer’s and cancer.

Foods to eat on the MIND Diet: 

• Green leafy vegetables (kale, spinach, collard greens, lettuce): a minimum of 6 servings a week 
• Nuts (almonds, cashews, pistachios): a minimum of 5 servings a week 
• Berries (strawberries, blueberries, raspberries, blackberries): a minimum of 2 servings a week
• Beans (black beans, pinto beans, kidney beans): a minimum of 3 servings a week 
• Whole grains (quinoa, oatmeal, brown rice, whole-grain pasta and bread): a minimum of 3 servings a day 
• Fish (salmon, tuna, trout): at least 1 serving a week 
• Poultry (chicken, turkey): at least twice a week 
• Olive oil as the primary oil used 

Foods to limit on the MIND Diet

• Red meat (steak, ground beef, pork, lamb): no more than 4 servings a week
• Wine: no more than 1 glass a day
• Butter and margarine: no more than 1 tablespoon daily
• Cheese (brie, mozzarella, or cheddar): no more than 1 serving a week
• Sweets (cakes, brownies, ice cream): no more than 5 servings a week
• Fried or fast food (french fries, chicken nuggets, onion rings, fried chicken, hamburgers): no more than 1 serving a week 

The MIND diet is different from other diet plans in that there is no calorie counting and no food groups are eliminated. In addition to reducing the risk of Alzheimer’s disease, the MIND diet can also reduce the risk of Parkinson’s disease.

Because this diet is a hybrid of the Mediterranean diet and the DASH diet, you may also experience health benefits associated with these particular diets - reductions in hypertension, thereby diminishing the risk of stroke, heart disease and better insulin sensitivity.

Diet and Cancer Prevention

What you eat makes a big difference in your body’s ability to prevent cancer.

According to the American Cancer Society (ACS), at least 18 percent of all cancers and 16 percent of cancer deaths in the United States are related to lifestyle factors including poor nutrition. Lowering your risk of cancer is also about what you are not eating.

In a cancer-protective diet, the ACS specifically recommends colorful veggies like those that are dark green, red, and orange, and plant proteins like beans and peas, as well as fruit and whole grains. The ACS also recommends keeping processed foods, red meats, alcohol, and sugary drinks (soda, sports drinks, fruit juice) to a minimum. 

The World Cancer Research Fund suggests filling most meals with plant foods including whole grains, legumes, nonstarchy veggies and fruit.  This also naturally pushes out less-healthy fare, like those foods that contain refined flour and sugar, which tend to be higher calorie and thus promote a higher body weight. There are 13 cancers that are associated with being overweight or obese, including cancer of the esophagus, gallbladder, liver and pancreas.

Some foods have potent anti-cancer properties. These include tea, turmeric, citrus, grapes, garlic, berries, and tomatoes. Tomatoes specifically contain the powerful antioxidant lycopene while turmeric contains curcumin, a polyphenol that may possess anti-cancer activity. Moreover, as a plant-based diet is rich in fiber, it helps protect against colorectal cancer. 

When getting old need to drink more water

Researchers found that as people age, they need to drink more water to compensate for changes in their body temperature regulation.

In contrast to young adults, the regulation of body temperature in the older subjects was not influenced by the increase of saltiness in the blood.

When older people exercise, their bodies do not adjust the rate of sweat loss to prevent further dehydration. This results in greater strain on the heart, evidenced by a more pronounced increase in heart rate compared to younger men. 

Less efficient regulation of body temperature contributes to an increased risk of heat exhaustion, heat stroke and adverse heart problems. 

Dr. Nodar Janas, medical director of Upper East Side Rehabilitation and Nursing Center in New York, said, “As we get older, our thirst center — which is located in the hypothalamus — isn’t as active as it used to be, so the brain doesn’t always give the signal that we need to drink. We need to make an extra effort to ensure that the elderly consume appropriate amounts of fluids, whether they’re thirsty or not.” 

“If an elderly person gets dehydrated, one of the first organs to suffer are the kidneys, which can cause acute kidney failure. Dehydration also creates electrolyte imbalances, which can be deadly.” 

Researchers also said that a reduced sensitivity in older people to elevated blood osmolality (concentration of salt) could explain the blunted effect of dehydration on hearing loss and body temperature regulation in older adults during exercise and in greater heat. 

Moreover, as we age, we prefer warmer temperatures and sometimes too warm without realizing we are dehydrated. 

Hydration is key in regulating body temperature and helping fight off a host of other health problems as staying hydrated can help avoid illnesses by helping our body naturally rid itself of bacteria and other toxins. 

On the other hand, dehydration can cause a number of ailments, including muscle pain and muscle weakness, fatigue and heat exhaustion.

Besides thirst, other symptoms of dehydration include dark or infrequent urination, dry skin and lips, muscle cramps (especially in legs, feet, and hands), low blood pressure, elevated heart rate, fatigue and “general malaise.”

Reverse Dieting: Way to keep the weight off?

Reverse dieting is the act of slowly increasing your food intake after a calorie-restricted diet to promote long-term weight maintenance, i.e. it is the act of resuming more of your normal eating habits after a cut, without gaining all the weight back. It is used in the fitness industry as a common approach to maintaining results after a hard cut. 

How to do it?

Step 1 - Figure out how many calories you need a day

You can easily estimate the number of calories you need to maintain based on your new weight and activity level, but the most accurate way to capture this information is through a body composition test.  

Step 2 - Increase your calories in small increments

Once you know how much you can potentially eat and still maintain your weight, you can start increasing your intake over time to match it. For example, if you are currently eating 1500 calories a day but can actually eat 2000 calories a day and maintain your new weight, you can add ~100 calories or so at a time. 

Start by increasing your intake by 5 to 10% and stick to this amount for two to three weeks. Then continue to increase your intake and repeat the process until you reach your maintenance amount.

Step 3 - Track your daily intake

Using a food tracking app to estimate how many calories you consume each day from food and beverages. This will help you get a handle on how well you are sticking to your new daily calorie needs. And since reverse dieting typically involves small incremental increases in intake, 100 to 200 calories at a time, it is crucial that you are as accurate as possible in your tracking. Use a food scale or measuring cups and be as precise as you can. 

Step 4 - Stick to your maintenance calorie needs

The final step is weight maintenance. In order to keep your results, you have to commit to keeping some or all of the healthy habits you built over the course of your diet. Continue to choose healthier food options, exercise regularly, and pay attention to how much you consume on a consistent basis.

There are some possible disadvantages of reverse dieting:

If you are using reverse dieting to try and increase your calories without knowing your maintenance calorie needs, it is entirely possible to scale your calories too high and gain weight. 

There are also changes in body water weight to consider that can be hard to distinguish for the average person. For example, if you cut a majority of carbohydrates during your diet, and then add them back in later, you are likely going to start storing some additional water weight. This is not the same as fat gain and can be unsettling for those that do not know the difference.

While calorie control is the end-all-be-all for maintaining weight, it is not the only thing to consider when living a long, healthy life. It is also important to learn how proper nutrition and “treat” foods fit into a long-term approach. A balanced approach that includes nutritious foods with the occasional splurge is a true maintenance diet. 

Moreover, just counting calories does not allow you to be in tune with your body and what it needs. Learning to eat more mindfully, fuel your body for daily performance and get to know what makes you feel good from the inside out is the key to long-term adherence on any diet.

Herbs that boost Energy and Focus

Here are some herbs that may help boost alertness and energy levels: 

1. Ginseng

Ginseng is a popular herbal supplement, well known for its energy-boosting properties. It has also been shown to stimulate brain function, making it a sought-after herb for improving sports and mental performance.

Ginseng contains ginsenosides, eleutherosides, and ciwujianosides, which are thought to give ginseng its performance- and energy-enhancing effects. 

Supplementing with ginseng has been shown to improve physical performance in sedentary and active people, offer anti-fatigue properties and boost mental alertness, but its use comes with potential side effects, including insomnia, diarrhea, and increased heart rate and blood pressure. Plus, this herb can interfere with common medications, such as those used to treat diabetes, depression and heart disease. 

2. Sage

Research shows that sage (Salvia) may have impressive cognitive-enhancing effects in adults. It is high in many potent plant compounds, including luteolin, rosmarinic acid, camphor, quercetin and apigenin, which give it its impressive medicinal properties. 

When used as a supplement, sage has been shown to improve mood, alertness, attention, memory and word recall in healthy younger and older adults. 

Sage acts as a powerful inhibitor of acetylcholinesterase (AChE). This enzyme breaks down acetylcholine, a neurotransmitter that plays an important role in brain function, including memory, attention and motivation. 

3. Guarana 

Guarana is commonly used as an ingredient in energy drinks and supplements due to its stimulating effects. It contains an array of chemicals, including caffeine, saponins and tannins, which are thought to provide beneficial effects on energy and brain function. 

Although guarana is generally considered safe, supplementing with it may lead to side effects like increased heart rate and anxiety when taken in high doses. 

4. Bacopa monnieri

Bacopa monnieri is a plant that grows in wet, marshy areas throughout South Asia. It is used in Ayurvedic medicine to treat a variety of ailments, including anxiety, insomnia and memory issues. 

The cognitive-enhancing effects of Bacopa monnieri are attributed to its concentration of triterpenoid saponins, which are known as bacosides and have neuroprotective and cognitive-enhancing properties. 

Studies show that the plant may help boost brain function and alertness, but it may cause side effects like digestive issues in some people and react with certain medications. 

5. Peppermint

Simply inhaling the pleasant aroma of peppermint essential oil, a hybrid of spearmint (Mentha spicata) and water mint (Mentha aquatica), may help boost energy, mood, athletic performance and alertness.

Several studies have shown that inhaling peppermint essential oil reduces fatigue and boosts alertness, memory and energy, but taking too much peppermint essential oil can be toxic. 

6. Rosemary

Like peppermint, the aroma of rosemary essential oil may help improve cognitive performance (including those that involved speed and accuracy). 

Inhaling rosemary essential oil allows compounds in the oil called terpenes to enter your bloodstream, from where they can directly affect your brain.

7. Rhodiola rosea

Rhodiola rosea is a plant that has been used for centuries in traditional medicine systems worldwide to improve memory, alertness and endurance.

It has been shown to reduce mental fatigue, boost brain function and mood, and increase exercise performance in human and animal studies.

Rhodiola rosea may be especially helpful for people who experience burnout, which is defined as “emotional, motivational and physical exhaustion as a result of chronic occupational stress”. It  improves feelings of exhaustion, impaired concentration and lack of joy. 

Supplementing with Rhodiola rosea may also benefit those with chronic fatigue and enhance exercise performance. 

8. Ashwagandha

Ashwagandha (Withania somnifera), an herb that has been used as an Ayurvedic remedy since ancient times, has powerful beneficial effects on brain function. It can help improve memory, attention and information processing.

A study in 50 older adults showed that taking 600 mg of ashwagandha root extract daily improved sleep quality, mental alertness and overall quality of life, compared with a placebo group. 

Research also shows that ashwagandha may have beneficial effects on cellular energy production and be a helpful tool for enhancing athletic performance.

9. Centella asiatica (gotu kola)

Gotu kola has been used in traditional medicine systems to help improve brain function, as well as studied for its beneficial effects on alertness and mood. 

A study that included 33 people with anxiety found that supplementing with 1,000 mg of gotu kola extract per day for 2 months helped improve attention and reduce their anxiety and mental fatigue rate, compared with their baseline. 

10. Maca

Maca (Lepidium meyenii) is a plant native to Peru that is prized for its energy-enhancing potential. It may help boost energy levels, reduce anxiety and enhance athletic performance. 

A study in 50 men with erectile dysfunction found that treatment with 2,400 mg of dry maca extract for 12 weeks boosted alertness and energy level significantly and improved physical and social performance, compared with a placebo. 

Although herbs may help boost alertness and energy levels, in fact, the best way to ensure that you stay energized and focused is by leading a healthy lifestyle that includes a nutritious diet, getting enough sleep, using stress-reduction techniques like engaging in enjoyable physical activity and maintaining a healthy body weight while practicing self-care.