MAKE TIME FOR PM BATH SOAKS

This may surprise you but according to a study in the journal Heart a daily nighttime soak in the tub might even lower one's stroke risk. They found that a warm bath every day encourages circulation and blood vessel flexibility to decrease stroke risk by up to 46%. Said bath before bed is a good idea as it triggers a drop in body temperature afterward that helps one sleep better. That's good idea as research in the Journal of Stroke and Cerebrovascular Diseases suggests that ample sleep is a safeguard against stress and inflammation to further reduce one's stroke risk. You may want to find time for that nighttime soak. 

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PUMPKIN IS CALMING

Now that we are into the 'ber months, pumpkin spice is showing up in everything. If they use real pumpkin, guess what? Pumpkin is packed with brain-soothing compounds. Researchers have found that pumpkin can help one to feel 45% more calm. Yummy and healthy.

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PEPPERMINT BOOSTS HAPPINESS

British Researchers found that sipping on a peppermint drink can boost your mood, making you feel happier in as little as three minutes. The peppermint causes the release of mood-boosting alpha waves, which are electrical impulses in the brain, that make you feel upbeat or happier. Sad, having a bad day, or just in a lousy mood? How about a cup of peppermint tea?

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HOW TO ANSWER DEMENTIA PATIENTS WHO WANT TO GO HOME

 A friend of mine posted this. It is so on the mark; I am reposting it here. This is important information.

STRAWBERRIES MAY GUARD AGAINST ALZHEIMER'S

As if we need it, here is another reason to enjoy strawberries. Researchers at Chicago's Rush University suggests that enjoying fresh or frozen strawberries in your diet may keep your brain healthy for years to come. When investigators reviewed the diets of almost 600 older people, they found that the brains of those who ate the most strawberries had markedly fewer tau protein tangles, which have come to the forefront as a key marker of Alzheimer's disease. The researchers say pelargonidin, a compound in the strawberries, reduces brain inflammation to prevent these tangles from forming. What a tasty way to protect ourselves from a terrible disease.

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PETS AND COGNITIVE DECLINE

A NIH (National Institutes of Health) funded research project released in early 2022 shows that pet ownership may be linked to slower cognitive decline in older adults. In the six-year study, cognitive tests in such areas as counting, subtraction, and word recall done on around 1400 older Americans showed that scores decreased at a slower rate among pet owners than those who didn't own pets. According to Tiffany Braley, M.D., a member of the American Academy of Neurology and study author, "Prior tests have suggested that the human-animal bond may have health benefits, like decreasing blood pressure and stress. And an added benefit to pet ownership: Companion animals tend to increase physical activity.

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'GREEN MACHINE' FRUITS AND VEGETABLES

Yes, here she goes again on green foods in our diets. Whether you like them or not, you really must have greens in your diet. Today we again discuss some of the reasons why you need them in your diet.

Both leafy greens and kiwi contain vitamin K, a nutrient needed for bone health. An added plus, leafy greens also contain nutrients that may help cognition. According to Samantha Cassetty, RD, "One study of adults age 58 and older found those who ate about a serving a day of leafy greens had the brainpower of people 11 years younger." Don't know about you, but that sounds good to this old lady.

Avocados may also improve cognition. A 2021 study published in Frontiers in Nutrition found that those who eat avocados had significantly higher cognitive scores than those who didn't eat avocados.

Emerging research links glucosinolates (compounds found in cruciferous vegetables such as cabbage and Brussels sprouts) with reduced risk of chronic disease, such as type 2 diabetes.

Next time you go grocery shopping be sure to add some avocados, broccoli, Brussels sprouts, cabbage, kiwi and/or leafy greens to your cart or basket. Your body will thank you.

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Info in this post from Samantha Cassetty, RD and the CDC

MUSHROOMS AND COGNITIVE DECLINE III

This is our last post on the information about mushrooms and the brain and/or cognitive decline. How about mushrooms grown under or treated with UV light? Such mushrooms have more vitamin D than those grown in the dark. UV-treated white mushrooms may boost mood. According to the Dietary guidelines for Americans, most Americans do not get enough vitamin D. Several studies have shown that reduced levels of vitamin D are associated with depressive symptoms.  Get a vitamin D fix with mushrooms grown or treated with UV light, packing labels will specify.

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MUSHROOM AND COGNITIVE DECLINE II

We are continuing on yesterday's post on mushrooms and their role in preventing cognitive decline. As was pointed out in the last two posts, the information on these posts is from an article by Jerlyn Jones, MS, MPA, RDN. Lion's mane mushrooms are also believed to boost brain health. A small study done in 2023 in Nutrients on adults ages 18-45 found that a daily capsule containing a proprietary blend of lion's mane mushroom complex for nearly one month improved participants' speed and performance during different mental tests and stress levels were also reduced. The above-mentioned study used mushroom powder, but fresh lion's mane mushrooms provide another benefit for some, plant-based seafood flavor. Since this tender variety tastes similar to crab and lobster, you may want to try it in dishes such as stir-fries and risotto.

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MUSHROOMS AND COGNITIVE DECLINE I

Continuing yesterday's post about mushrooms, today we will talk about the brain and mushrooms. A study done in 2019 in the Journal of Alzheimer's Disease with 663 participants age 60 and older found those who ate at least 1 1/2 cups of mushrooms, such as oyster, shiitake, and white (button) mushrooms, per week had a 50% lower risk of early-stage memory loss, also known as mild cognitive impairment, known as MCI. MCI causes memory and language difficulties and is often correlated with subsequent development of Alzheimer's disease. 

All of the above information is from an article by Jerlyn Jones, MS, MPA, RDN. She suggests the following to get more mushrooms into one's diet; sauté mushrooms in olive oil and add to cooked lentils or quinoa for an easy side dish. Or add them to soups for rich flavor and to fight inflammation.

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MIX MUSHROOMS INTO YOUR DIET FOR HEALTH BENEFITS

According to Jerlyn Jones, MS, MPA, RDN, mushrooms are packed with powerhouse nutrients. Not fond of mushrooms? Slip them into to soups, casseroles, etc where they will hardly be noticed. If you are one who tries to stay away from or simply doesn't like meat, mushrooms are a good alternative. 

Several studies have shown that plant-based eating reduces inflammation and in turn protects our brains. And adding mushrooms, such as porcini, to your diet can further fight inflammation, thanks in part to the antioxidant ergothioneine (ERG). According to a 2023 review published in Nutrients. low levels of ERG in people age 60 or older may be a risk factor for age-related diseases, such as Alzheimer's and Parkinson's.

Tomorrow's post will further discuss mushrooms as related to diet and health.

Information in this post is from an article by Jerlyn Jones, MS, MPA, RDN in allrecipes.

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BRAINIACS AND BERRIES

Would you like to sharpen up your thinking skills? I think many of us would. The answer could be as simple as adding berries regularly to your diet. Recently, a major analysis of 59 different clinical trials, found that eating blueberries and blackberries regularly significantly improved memory, attention, and processing speed. The reason is the anthocyanins, pigments that give the berries their pretty color and also ease neuroinflammation and boost blood flow to the brain. The findings showed that eating 1/2 cup of the berries a day is enough to make a difference. Of course, the longer you stick with that regimen, the greater the benefits. There are several ways to make sure you are getting the berries in your diet. Of course you could just eat them. You could also start making it a habit to add them to muffins, breads, pancakes, salads, etc. Why not give it a try and eat or snack like a brainiac.

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TIPS FROM ASHLEY ALKER, M.D., ON PREVENTABLE DEATHS #8

Who knew there are so many ways to prevent death? I had never even thought about it until I ran across some articles from Dr. Alker. Maybe we need to remember the thought we started with, "The idea is to die young as late as possible." Today's post is about Stroke, and that's a big one for me. My late mother had a major stoke while home alone and wasn't found until the next day. She was left totally paralyzed on her right side. I took care of her in my home until her death almost two years later. I have some of the same health issues she had, and I am working to lower my risk. That's enough about me, let's talk about stroke.

Approximately 87% of stokes are ischemic strokes. Ischemic stokes are caused by a blockage of blood flow to the brain. Hemorrhagic strokes are caused as a result of a burst blood vessel.

In the United States more than 600,000 people will experience a first stoke each year. Yet, doctors tell us that that up to 80% off those strokes are preventable. Think about that for a minute. These numbers are from the American Heart Association.

You may be wondering what the risk factors for stroke are. The following are risk factors that can be modified by us. High blood pressure is a risk factor. If you know, or think you may have high blood pressure, get to your doctor. Get checked out and get on the proper medication. Diabetes is another risk factor. If you are a diabetic, visit your doctor regularly, keep track of your blood sugar readings at home and take your medicine! Other factors over which we have some controls are high cholesterol, smoking, and inactivity. If any of these factors are in your life, start now to lower your risk.

What can you do if you think you are having a stoke? You need to act fast to save your life and limit any effects of the stoke. Remember the following: BE FAST

B - Balance Loss

E - Eyesight Changes

F - Facial Droop (especially on one side)

A - Arm Weakness

S - Speech Difficulty

T = Time to call 911

And I might add, if you live alone, get a Life Alert or similar system so you can get help immediately.

At the 1st sign of a stroke, get to the ER. Forget the doctor's officer of an urgent care.

They will send you on to the ER. There is no time to waste.

TIPS FROM ASHLEY ALKER, M.D., ON PREVENTABLE DEATHS #2

Today is about the Brain -Eating Amoeba. The Naegleria fowleri lives in warm freshwater lakes, rivers, ponds, and hot springs. It can enter the body through the nose. 

Although infection is extremely rare, it is almost always fatal. Yes, almost always fatal! Only four people in the United States have survived this nasty amoeba. What can you do to protect yourself? When swimming in warm, untreated freshwater, keep your head above water! 

Also, a few infections have occurred when people used tap water to rinse their sinuses. Always use boiled or distilled water when cleaning your nasal passages with a neti pot or other device.

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VITAMIN B12 AND COGNITIVE DECLINE

 A study at the University of California, San Francisco regarding vitamin B12 and cognitive function was conducted with healthy adults over age 71. The researchers found that B12 levels in the lower range of "normal" correlate with faster cognitive aging and damage to nerve fiber that are essential for communication within different areas of the brain. If you or a loved one show early signs of dementia and perhaps some of the symptoms listed in yesterday's post, have your doctor check your level of B12.

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KEEPING YOUR BRAIN FRESH

My late husband died from COPD and some dementia. So, I was always reading information about the brain and/or cognitive decline. A study at the University of Illinois, last year I believe, suggested that the nutrient lutein may help slow down cognitive decline. What a tasty way to help slow this problem! Lutein is found in green leafy vegetables, avocados and eggs. Why not add a few more of these tasty foods to your diet? It just might keep your mind sharp!

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COCONUT OIL TO BOOST BRAIN POWER

In the past, on this blog, I have discussed various reasons for using coconut oil and here is a good one. Cook with coconut oil to boost your brain power!  Coconut oil has a type of fat that is immediately shuttled to your blood for your brain to use as fuel, according to Dr. Oz.  As previously discussed here it is also believed that coconut oil slows down and/or helps to prevent Alzheimer's Disease.  Be good to your brain and give it some coconut oil often.

ANOTHER REASON TO EAT BELL PEPPERS

Bell peppers are good for us in so many ways (there are several posts on this blog about them). Now some Italian scientists say bell pepper pigments (carotenoids) are good for the brain. They reviewed 9 studies and found that the compounds fuel the growth of healthy new neurons. They also boost the production of focus-enhancing neurotransmitters, cutting the risk of brain fog and memory lapses by up to 65% if you eat 3/4 cup daily. This applies to eating the peppers raw or cooked.

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WHY THE BODY NEED WATER?

The human body needs water more than anything else, except oxygen. At as little as a 2% loss of water, our bodies become fatigued. As little as a 10% loss can cause serious problems and a week without water can be fatal. Check out the following facts and you will understand why water is so important:

• Water makes up 83% of our blood.
• Water composes 75% of our brain.
• Water accounts for 22% of our bones.
• Water makes up 75% of our muscles.

The average adult needs around 1 1/2 to 2 quarts of water a day. If you are large, very active, or if you drink a lot of caffeine products which act as mild 

diuretics, you will need more.

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DO YOU DRINK ALCOHOL?

Do you drink alcohol? If you do, you need to read the rest of this post. There are many reasons to stop drinking alcohol or to cut back on the amount. Here are a few reasons you may not have considered or even known. Alcohol can cause inflammation in the body and inflammation is responsible for a lot of health problems. Alcohol is known to increase inflammation in the intestines, disrupting gut bacteria. Alcohol can change brain structure and function. It can raise blood pressure and increase the risk of stroke and heart disease. Experts recommend no more than one alcoholic beverage per day for both men and women.

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