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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LOOKING FOR A GOOD NIGHTTIME SNACK? III

Here is another post about a good nighttime snack that helps to induce good sleep. Magnesium and Potassium are nutrients that help to promote muscle relaxation. The following foods are good sources for both magnesium and potassium. You may want to add some of these foods to your nighttime snacking if you are trying to get better sleep: bananas, avocados, spinach, sweet potatoes, and more.  Below is a file photo showing several potassium and magnesium foods.

LOOKING FOR A GOOD NIGHTTIME SNACK? II

In yesterday's post Dr. Ian S. Katnelson gave us advice on late night snacking for a good night's sleep with the emphasis on tryptophan. Today we continue with our emphasis on melatonin which the body uses to make serotonin, and some of the foods that contain it. 

Today, we will feature melatonin. Melatonin is a hormone the body naturally produces that helps regulate the sleep-wake cycle. However, it can also be found in certain foods. Good sources of melatonin can be found in tart cherries, unsweetened tart cherry juice, eggs, milk, pistachios, almonds and bananas.

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LOOKING FOR A GOOD NIGHTTIME SNACK?

Are you often wondering, "What is a good nighttime snack?"  Ian S. Katznelson, M.D., a neurologist and sleep physician at Northwestern Medicine, is often ask a version of this question. According to Dr. Katznelson, there is no magic bullet or single food holds the key to better sleep. He continues that certain foods can promote sleep so her recommends we pick foods that contain nutrients and compounds know to promote sleep for that late night snacking.

The first is tryptophan, an essential amino acid the body uses to make serotonin. Serotonin plays a role in how well we sleep and how long we sleep. But the body doesn't make tryptophan on its own. Therefore, we must get it in our diets. Here is a list of foods that are good sources of tryptophan; turkey, big surprise there. How many times has the family wanted a nap after a big turkey meal? Others are chicken, fish, eggs, cheese edamame, peanuts, tofu, quinoa, pumpkin seeds, etc.

Tomorrow's post will feature more info about sleep and late-night snack.

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BE KIND TO YOUR THUMB

"What?", you say. Be kind to my thumb? Yes, thank you smartphones for becoming such a big part of our lives. The average American spends 4 hours 37 minutes a day looking at their smartphones. Sorry but all that typing, swiping, and tapping may lead to issues in the hands and wrists. This includes something known as "texting thumb,", a term now used to describe pain caused when the tendons that power the motion of the thumb becomes inflamed from being overused. Many people say they can't do without their smartphone and if that is you, try the following things to be kinder to your thumb:

• TAKE BREAKS. Set a timer to remind you to give your thumb a break. Even a break as small as 15-20 minutes is helpful. A half-hour is even better.
• GO HANDS FREE. When doing a lot of texting or emailing, use a voice dictation method.
• KEEP IT SHORT. Be concise, make your point and sign off.
• SWITCH HANDS. Hold your phone in the opposite hand and type with your forefinger.
• DON'T TEXT, CALL. Try calling more often and messaging less.
• STRETCH IT OUT. Open and close your fingers throughout the day to keep your tendons nimble. Wrist circles may also be helpful.
• MONITOR your device time and think of ways to cut back.

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CHEWING GUM FOR HEARTBURN?

According to Kings College of London researchers, chewing gum can reduce heartburn-related symptoms.  Chewing gum (sugar-free!) boosts the production of saliva which is an alkaline that helps neutralize stomach acid.   More saliva also means more swallowing.  More swallowing stimulates the muscle contractions that help digest food, according to the researchers.  Also, a piece of hard candy or a lozenge may have the same effect.

Note: This is in reference to mild and occasional heartburn. Severe or constant heartburn is a reason to see your doctor.

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FILLING THE COFFEE MACHINE BEFORE BED

Is it a good idea to fill the coffee machine before bed so it is ready to go in the morning? For many people this makes the morning easier and is basically fine. Anything to make the morning rush easier, right? But for serious coffee drinkers, who like to grind their own beans, you might want to wait until morning. Ground coffee starts to lose flavor as soon as oxygen hits it. Depending on your coffee machine and how well the coffee is protected, you may want to wait until right before brewing to grind your beans. To each his own!

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EXPIRATION DATE ON EGG CARTONS

Okay, people, we know groceries are expensive and a large part of a family's budget. One thing I have noticed is people throwing out eggs a few days after the expiration date on the carton. I have occasionally had people call me to ask about using eggs in their refrigerator that are a few days, up to a week even, past the date stamped on the carton. Don't be guilty of throwing good eggs away! Use those eggs. According to the USDA, you can store eggs in your fridge for 3 to 5 weeks longer than the expiration date. You should, however, buy the eggs before the expiration date. You want to know that the eggs you are using after the expiration date have been properly refrigerated. If you have doubts about an egg, try the following trick.

Gently put a questionable egg into a glass of water. It should go to the bottom of the glass. If it floats, throw it away.

DRY MOUTH

Do you suffer from dry mouth? Ever feel like your mouth has turned to cotton?  Certain medications can cause this; aging and post-menopause are other causes and I'm sure there are probably many more. Here are a few suggestions to try if you suffer from dry mouth:

• Forget traditional mouthwash. Alcohol and harsh chemicals can kill off beneficial bacteria in the mouth and make matters worse. Try using mouthwash that is alcohol-free.
• Snack on raw veggies, especially carrots and celery. Such snacking stimulates saliva flow, cleans the teeth and helps the mouth to feel moist.
• Sip on green tea. The antioxidants called catechins that may support oral health. Also, the tea helps keep you hydrated, another key to easing dryness. Aim for 2 to 3 cups daily. Either hot tea or iced tea is fine. And drinking decaf is okay.
• Sugar-free gum is also a way to stimulate saliva and help with dry mouth.

Of course, if dry mouth becomes a problem with swallowing or persistent bad breath, see a doctor and/or a dentist. 

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