Wednesday, February 4, 2015

Brain Busting Foods

Sharpen Your Memory with Brain-Healthy Foods

If notes crowd your desk and your phone is overloaded with reminders, you may want to consider making some dietary changes. While we often blame memory lapses on aging, poor memory can be improved by nutrition.
"A sharp memory depends on your total number of brain cells, the smooth flow of communication between the cells and the health of cells,"
A little suggestion to eating these six foods to keep your grey hairs from affecting your grey matter:

·        Beets to regulate heartbeat.
A healthy ticker means a healthy brain. "Every cell in the body needs a steady supply of oxygen and nutrients to stay alive and work properly,". Keep blood pressure levels in check (less than 120/80), exercise regularly, and stock up on foods such as beets that improve blood flow, ensuring a steady supply of nutrients to the brain. "A brain filled with well-nourished neurons enables you to think and remember more clearly," 

·        Fish to maintain brain cell health.
"When it comes to food and memory, fish should be the star of the show,". Fatty fish such as salmon, sardines, herring and mackerel contain generous amounts of omega-3 fatty acids which are important for maintaining the health of brain cells. Its recommended to eating a four-ounce portion (slightly larger than the palm of your hand) of a fatty fish at least three times a week.

·        Berries to prevent brain cell breakdown.
Berries are busting with antioxidants called anthocyanins which help prevent the breakdown of brain cells. Study shows that women who eat at least one cup of blueberries and strawberries per week experienced a 2.5 year delay in mental decline compared to women who rarely ate berries. "Blueberries in particular have received a lot of attention because they can enhance spatial memory and learning," Recommended limits to eating four cups of berries per week. Even if berries aren't in season, frozen ones are just as nutritious. Add some berries to your morning smoothie or bake them into your pancakes.

·        Lean protein to improve cognitive skills. 
Chicken and turkey breast, eggs and low-fat milk are excellent sources of vitamin B12 which is an important protein to maintain cognitive skills. 

·        Walnuts to improve memory scores.
Walnuts might resemble a miniature version of the human brain for a reason. A walnut consumption was associated with better memory scores and cognitive function. Walnuts are also a great source of alpha-linolenic acid -- a plant-based form of omega-3 fatty acids. Sprinkle some walnuts on your salad or yogurt or mix chopped walnuts with pancake batter.

·        Coffee to sharpen focus.
Caffeine can temporarily sharpen your focus and memory. a couple cups of coffee are OK to drink during the day, it is recommended to avoiding caffeine at least eight hours before bedtime so it doesn't interfere with your sleep. "Quality sleep is a critical component to a sharp mind,"

Monday, February 2, 2015

11 Most Effective and Essential Tips for Diabetic Patients

Ready to Take Control of Your Diabetes?

Manage Your Diabetes With These Essential Tips


1.    Eat the Foods You Like

·         Having diabetes doesn't mean you can't eat your favorite foods. But you need to know how your choices will affect your blood sugar. A diabetes educator or dietitian can help you learn skills -- such as counting carbs, reading labels, and sizing up portions -- that will let you keep your condition in check while still enjoying your favorite meals.

2.    Define Your Plate

·         Use a rule of three to build a healthy, satisfying meal. This can help you lose weight and manage your diabetes by eating more non-starchy foods. Divide your plate in half. Fill one side with vegetables like spinach, broccoli, carrots, or green beans. Next, divide the empty side into two halves. Use one for starchy foods such as potatoes, whole grains like brown rice or quinoa, or whole-grain bread or pasta. In the last section, add meat or another protein. On top of that, you can also have an 8-ounce glass of low-fat milk and a half-cup of fruit.

3.    Write It Down

·         Get in the habit of jotting down your important information. Record your daily blood sugar levels to track how food, exercise, and medicines affect your blood sugar and A1c test results. A written record can show you and your doctor whether your diabetes treatment is working and what about it can be changed. Writing down your goals and feelings in a journal might also help you stay on track and clearly discuss things with your health care providers.

4.    Have a Sick-Day Plan in Place

·         Common illnesses like colds, flu, and diarrhea can raise your blood sugar. Having diabetes, in turn, might make it harder to fight off infections. Have a plan in case you get sick. Store snacks that are easy on the stomach but can still give you enough fluids and carbs. Check your blood sugar more often. Also, know when to check for ketones and when to call your doctor. Get a flu shot every year.

5.    Manage Your Medicine Cabinet

·         If you take pills or injections to manage your diabetes, keep 3 days' worth of your medicines and supplies on hand in case of an emergency. Also keep a list of everything you take. Since some of your diabetes drugs might affect other medicines -- even ones that can be bought without a prescription -- make sure to tell your doctor before you take any new medicine. And always take your list to your regular doctor and dental appointments.

6.    Get Active to Fight Everyday Stress

·         Living with diabetes can make you sad or unhappy at times. Stress not only affects your mood, but it can raise your blood sugar, too. Stress might also cause you to make poor food choices. But an easy way to feel better from everyday stress is to get active. Being active raises the levels of chemicals in your brain that make you feel good. If you don't want to exercise in a gym, join a sports team or take dance lessons to keep moving.

7.    Exercise in Short Sessions

·         Three 10-minute walks are as good as 30 minutes at once. So don't hold out to exercise when you have a lot of time. Moderate levels of physical activity (both strength building and cardio) done regularly will help you control your blood sugar, lower your blood pressure and cholesterol, and ease stress.

8.    Try Strength Workouts

·         You can benefit from all kinds of exercise. But training with weights or other resistance equipment might help you prevent muscle loss. (Lost muscle often leads to more fat.) Several studies suggest that strength training -- lifting weights, for example -- improves how your body uses insulin and sugar. Of course, regular strength training can also improve your muscle mass and help you lose weight, too

9.    Check Your Feet Every Night

·         Use a hand mirror or ask someone to help you look for cuts, swelling, or color changes on your feet. Don't forget to look between your toes, too. If you see unhealed cuts or broken skin, call your doctor right away. Make foot care part of your daily routine: Wash and moisturize your feet, and trim your toenails as needed. Talk to your doctor about treating corns or calluses. Have him check your feet during every visit.

10. Choose a Date to Quit Smoking

·         If you smoke, pick a date to quit. That gives you the chance to prepare for it. You might need help beating the mental and physical parts of nicotine addiction. Stop-smoking programs, support groups, and wellness centers can offer professional help. Whether you quit cold turkey or use other treatments to help you kick the habit, having time to prepare for it might boost your chances of success.