Nourishing your mind with top brain foods

Whether you’re looking to support optimal memory, focus or cognition, maintaining brain health is essential for daily life. Like all areas of health, the food you eat may have an effect on your brain.

 

Fish

The EPA and DHA content in fish help support brain health by promoting mental focus. Fatty fish contain vitamin D, which also supports the brain. Anchovies, sardines and fatty fish like salmon are all great choices. 

 

Grass-Fed Beef

Grass-fed beef makes the cut due to its iron content. Iron is well known for helping your body transport oxygen to the brain, which will help you perform mental tasks more efficiently and effectively. 

 

Eggs
Yolk found in eggs helps your brain because of its choline content. Choline is a neurotransmitter that helps promote healthy brain function. Eggs are also beneficial because the yolks contain cholesterol, which is needed to support brain health. 

 

Beets
Beets have nitrates, which help promote blood flow and promote mental performance.

 

Avocados

Seventy-five percent of the fat in an avocado is monounsaturated fat. It promotes acetylcholine production, which leads to learning and optimal memory support. 

 

Blueberries
Blueberries deliver optimal memory support due to their anthocyanin content. Other dark red and purple fruits and vegetables also benefit brain health. 

 

Tomatoes

The lycopene in this juicy vegetable also helps support healthy brain function. 

 

Dark Leafy Greens

Something as easy as adding more spinach, kale, collards and mustard greens to your diet could help slow cognitive decline and keep the brain healthier for a longer period of time, according to new research.

 

Oats

Foods rich in carbohydrates such as oats contain glucose that act as fuel for your brain. As oat carbohydrates break down slowly, so your brain will stay active for hours. 

 

Nuts & Seeds

Nuts and seeds contain fatty acids like omega-3 and alpha-linolenic acid (ALA). These fats deliver optimal memory support and help your brain process sensory information such as taste and touch. You can eat walnuts or pumpkin seeds as a snack, or add chia, hemp or flaxseed to your favorite smoothie. 

 

Beans

Beans contain B vitamins, which are known for supporting brain health. Beans also break down slowly like oats, so your brain will stay active longer.

 

Sage

Your body uses acetylcholine to support learning. Your body breaks down acetylcholine, but sage will help prevent such a breakdown, which allows for optimal brain function. 

 

Turmeric

Known best as the yellow spice found in curry dishes, turmeric promotes brain health thanks to its curcumin content.

 

Coconut Oil

Like nuts, coconut oil contains fats that nourish the brain, support optimal memory and promote mental energy.

 

Olive Oil

Olive oil contains polyphenols, antioxidants that support optimal memory, learning and other cognitive functions.  

 

Dark Chocolate

Dark chocolate contains flavonols, which promote blood flow and optimal memory support. Cacao contains 15 times more antioxidants than blueberries, so make sure to go as dark as possible when it comes to chocolate.

10 Steps to a Better Night’s Sleep

With all the distractions we face each day, it can be difficult to fall asleep quickly and stay asleep through the night. The following are some tips for getting a better night’s sleep:

Stick to a sleep schedule

Try to go to sleep and wake up at roughly the same time each day, including weekends. Your brain and body can get used to this routine, making it easier for you to sleep at night.

Create a bedtime ritual and follow it

Do the same things each night before bed to wind down, whether that means taking a warm bath or shower, reading a book, listening to a relaxing playlist or something else. Try to avoid including the TV, your phone or other devices in this nightly ritual.

Avoid naps, especially in the afternoon.

A mid-afternoon nap may seem like a good idea, but if you fall asleep for more than 20 minutes it can really mess up your sleep later that evening. If you’re starting to feel tired during the day, go on a short walk, drink more water or listen to some music.

Exercise throughout the day

Regular exercise can have many health benefits, including helping you sleep better. But do not exercise too hard too late at night, though—aim for three to four hours before bed so your body and mind have time to relax. Gentle exercises like yoga or tai chi can help you unwind and start your nighttime routine.

Use essential oils

Essential oils can help you unwind. Lavender is one of the most common essential oils used to help the mind and body relax. Other popular relaxing essential oils are ylang ylang, chamomile, bergamot, sandalwood and cedarwood.

Get rid of distractions

Turn off your TV, laptop, phone and other blue-light sources at least an hour before you go to bed. Dimming the lights can also help signal your brain that it is time to start winding down for the night.

Pay attention to what you eat and drink

Try not to be too hungry or full when you go to bed. A light nighttime snack is fine, but try not to eat a big meal within a few hours of going to sleep. Nicotine, caffeine and alcohol can also have an effect on your sleeping habits, so limit those as best you can before bed as well.

Drink some caffeine free tea

If you like to drink something late at night, opt for caffeine free tea. The most popular teas are chamomile, valerian root and passionflower. These and other herbal teas are known for promoting rest and relaxation.

Try a sleep supplement

Melatonin and valerian root are a few common supplements that help support healthy sleep. Both can help you fall asleep faster and stay asleep longer. Start with a low dose and build up from there if necessary.

Make your bedroom cool, dark and quiet

Minimize any noises, lights or other distractions to help wind down for the evening. Use an eye mask, earplugs or a fan to block light and outside noises, or anything else you think would be beneficial in helping you fall and stay asleep. These will help your mind and body relax without unwanted interruptions.

Turmeric: The Antioxidant-packed Herb

Turmeric is a well known yellow-orange root in the ginger family. Turmeric contains curcumin, a powerful antioxidant that supports joint health, liver health, digestive health, circulation and healthy aging.

Health benefits of Turmeric include:

1 Used by herbalists to revitalize mind, body and spirit

2 Acts as a natural tonic for the liver

3 Supports skeletal and joint health

4 Offers free radical protection and healthy cell maintenance

5 Supports digestive system health

6 Promotes healthy circulation

7 Delivers a high concentration of antioxidants to promote overall wellness

8 Supports healthy blood sugar levels

9 Promotes healthy looking skin and healthy aging benefits

14 ‘Healthy’ Foods with surprisingly high sugar content

14 ‘Healthy’ Foods with high sugar content:

1. Muffins (up to 15 grams of sugar)
   
   Muffins are often loaded with as many as 15 grams of sugar per serving although they seem like a quick, healthy breakfast or snack, especially the ones with fruit.
2. Breakfast Bars/Granola Bars (up to 9 grams of sugar)
   What masquerades appearing as a healthy breakfast item is really a front for added sugar and high fructose corn syrup while granola bars can have up to 9 grams of sugar per bar, along with other unhealthy ingredients like enriched white flour.
3. Protein Bars (up to 20 grams of sugar)
   Most popular protein bars are no better than those breakfast bars.
4. Cereal (over 10 grams of sugar) - sugary cereals are practically nothing but sugar.
5. Store-Bought Spaghetti Sauce (up to 12 grams of sugar)
   When you buy a jar of spaghetti sauce, look for “no sugar added” or “no high fructose corn syrup” on the label.
6. Salad Dressing (up to 10 grams of sugar) - even “light” or "fat-free" varieties pose a problem, as they make up for a lack of fat flavor by boosting sugar content.
7. Condiments (over 10 grams of sugar)
   Ketchup. BBQ sauce, mayonnaise, ranch dips...are all loaded with sugar except regular yellow mustard.
8. Fruit Juice & Flavored Teas (up to 36 grams of sugar)
9. Energy Drinks (up to 54 grams of sugar) - also loaded up with sugar.
10. Milk (up to 12 grams of sugar)
    Processed milk is one of the leading sources of hidden sugar.
11. Bread (up to 3 grams of sugar per slice)
    Store-bought bread is loaded not only with added sugar, but unhealthy preservatives.
12. Yogurt (up to 20 grams of sugar)
    Plain Greek yogurt is a wonderful source of protein and calcium, but all those fruit-flavored options can feature as many as 20 extra grams of unnecessary sugar.
13. Canned Soup (up to 15 grams of sugar)
14. Anything labeled “Fat-Free” (sometimes 2x the sugar of regular version)- if it is labeled as “fat-free” or “light,” the taste is coming from added sugar instead of fat.

Then how much we would consume sugar for a day? Let us quote one example:

• Breakfast: Cereal with milk + glass of juice
• Snack: Yogurt
• Lunch: Chicken with BBQ sauce + salad with fat-free salad dressing
• Snack: Protein bar
• Dinner: Spaghetti + salad with fat-free salad dressing  

Result: 140 Grams of Sugar.

 

For an adult of a normal body mass index (BMI), the optimal level of sugar intake is about 6 teaspoons -- or 25 grams -- of sugar per day (from CBSnews).

Thus our day of "healthy eating" has more than 5x the recommended sugar intake. And sugar has been linked to increased risk of several health concerns. 

Melatonin vs Valerian Root: the two top natural sleep supplements

Melatonin and valerian root are two of the most popular and best natural sleep aids. One is a naturally occurring hormone in the human body, while the other is a natural herbal supplement.

Valerian root sleep supplements (or valerian extract) are derived from the root of the valerian plant. This natural substance features more than 100 different compounds that have been shown to calm your nerves and help you fall asleep faster for a better night’s rest. It is one of the oldest natural sleep remedies.

Valerian root can be found in several forms, giving you many options for how to incorporate it into your daily routine. You can find it as a dry powdered extract in capsule or tablet form, as an herbal tea or a fluid extract. Many people report that it takes a week or two of regular use before they experience a noticeable increase in sleep quality, so give valerian root a chance to work by taking it regularly for up to two weeks.

On the other hand, melatonin is a natural hormone produced in your brain by your pineal gland. It is the hormone that helps regulate your body’s natural sleep-wake cycle, also known as your circadian rhythm. At dusk, when natural sunlight starts to diminish, the pineal gland begins to release melatonin, a signal to the rest of your body that it’s time to get ready to wind down for sleep. 

The problem with melatonin is that your body slowly starts to decrease its natural production during middle age (around 40). This may be one reason why older adults sometimes find it harder to fall asleep or get the same amount of sleep they used to get in their younger years. Unfortunately, your body still needs its rest, no matter your age, so many have turned to melatonin supplements to supplement their body’s natural melatonin production to help them fall and stay asleep.

Melatonin supplements come in several dosages, all designed for specific sleep struggles and tolerances. The general rule most health professionals stick to is to start low and adjust based on how your body responds. For most adults, a low dose of 1 to 3 mg will suffice.

Melatonin and valerian root can be taken together to target sleepless nights with a one-two punch of natural support. In fact, there are many sleep combination formulas that include both substances at proper dosages to complement one another. While valerian root may help you fall asleep faster, melatonin will help you stay asleep longer. Both have been shown to help improve overall sleep quality.

Which type of Vitamin C is right?

Vitamin C is one of the most widely recognized nutrients. Besides for immune support, vitamin C also acts as a potent antioxidant and promotes our cardiovascular health.

Vitamin C is also known as ascorbic acid, which is the form used in most supplements. Ascorbic acid occurs naturally in many fruits and vegetables, so you can get your daily vitamin C intake from foods. 

However, there are other forms of vitamin C, including:

• sodium ascorbate (a mineral ascorbate)
• calcium ascorbate (a mineral ascorbate)
• other mineral ascorbates
• ascorbic acid with bioflavonoids
• combination products that blend different forms 

Regardless of the form of vitamin C, their bioavailability (the amount that enters your blood and lymphatic system so it is able to have an impact on your body and your health) is very similar. The body of research surrounding vitamin C supplementation reflects that absorption remains high no matter which form you choose.

Vitamin C deficiency is very uncommon. Peppers, citrus fruits and even baked potatoes are easily obtainable food sources of vitamin C. Smokers and those regularly exposed to secondhand smoke, people with a severely limited diet, and individuals with health conditions that inhibit absorption of vitamin C may need increased supplementation.

For those who need very high doses of vitamin C, liposomal vitamin C is an option. Liposomes are tiny microscopic “bubbles” formed by phospholipids that act as carriers to deliver active agents right into cells and tissues. This is meant to provide optimal bioavailability for very high doses.



  

Osteoporosis Treatment and Management

Osteoporosis is a bone disease that occurs when the body loses too much bone, makes too little bone or both. As a result, bones become weak and may break from a fall or, in serious cases, from sneezing or minor bumps.

Osteoporosis means “porous bone” - bones having lost density or mass and contain abnormal tissue structure. As bones become less dense, they weaken and are more likely to break.

Although you cannot completely reverse osteoporosis, there are ways for treating the condition and strengthening your bones to prevent fractures due to significant disability, morbidity, mortality, and expenses associated with osteoporotic fractures. Some of these methods are things you can do every day through diet and exercise (preventive measures) and taking medicine to prevent bone loss and rebuild bone and lower chances for bone fractures (medical and surgical care).

Preventive measures include modification of general lifestyle factors, such as increasing weight-bearing and muscle-strengthening exercise, which have been linked to fractures in epidemiologic studies, and ensuring optimum calcium and vitamin D intake as adjunct to active antifracture therapy.

Medical care includes the administration of adequate calcium, vitamin D, and anti-osteoporotic medication such as bisphosphonates, parathyroid hormone (PTH), raloxifene, and estrogen. In addition, potentially treatable underlying causes of osteoporosis such as hyperparathyroidism and hyperthyroidism should be ruled out or treated if detected.

Surgical care includes vertebroplasty and kyphoplasty, which are minimally invasive spine procedures used for the management of painful osteoporotic vertebral compression fractures. However, there may be an increased risk of adjacent level vertebral fractures after these procedures.