Posts filed under ‘Your Health’
Woman’s bid to break Aids cycle
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By Damian Zane BBC, Addis Ababa
It is 1000 on Sunday morning, and a small crowd is waiting by the side of one of the main roads into Addis Ababa, the last leg of Hirut Gedlu’s journey. She is a little late and people begin to wonder where she is, but then she is spotted speeding down the hill. I care, do you? Slogan on Hirut Gedlu’s bicycle Wearing a red, green and yellow striped bandana on her head and riding on a battered mountain bike, this ex-soldier in her 30s appears like a modern-day messiah. She has just finished a 2,500 kilometre journey across her country, on her bike, which took her to 280 places where she preached her anti-Aids message. She stops, finally, at the end of her two and a half month journey, and beams as bunches of roses are thrust into to her hands. And then she speaks. She tells the crowd, which is growing by the minute, where she has been and everyone is clearly impressed with the journey she has made. Changing lives And this must have been the impact that she had in the places she visited. Not a four-wheel drive or a fancy poster in sight, just a woman on a bike. But did people really listen? A modern-day messiah? “Very much so. They were listening with such concentration that I believe I’ve changed their lives, particularly the students, and also in the markets,” Hirut Gedlu says. “I went there so that I could get hold of the farmers and others who come from far away to buy things in the market, so they could hear the message too. “To the students I say how poor we are. We are so poor we can’t afford to lose our youth. “So I teach them to abstain from sex, hold on to their exercise books and be serious about their lessons. Faithful “The married ones in the market place, I tell them to be loyal to their partners. “And I really do believe Aids will be eradicated from Ethiopia.” Many found Ms Gedlu’s mission inspiring With three million adults and a quarter of a million children living with HIV in Ethiopia, eradication may be a long way off. The government and various NGOs have all got their programmes here, and while the efforts of just one person are not going to change the behaviour of millions of people, Hirut Gedlu’s attitude was inspiring. Written on the side of her bike was the slogan “I care, do you?”.
A challenge to everyone.
Source BBC news
Hope in the Age of HIV/AIDS
More than 1,000 students from 50 classes have been involved in helping those who suffer from HIV/AIDS by Tonia Bock, Ph.D. : Photo by geopaul/istockphoto
The HIV/AIDS crisis is not over.
While AIDS has killed more than 25 million people worldwide, there are still more than 33 million people living with the HIV/AIDS virus.
Locally, 6,220 Minnesotans were living with the virus at the end of 2008, with another 368 confirmed new cases reported in 2009 (the highest annual number in 17 years).
Though such statistics are important for describing the seriousness of the HIV/AIDS pandemic, they also can create feelings of distress, fear and even hopelessness. Fortunately, an HIV/AIDS project at the University of St. Thomas has statistics that tell a different story. It’s a story of hope and community – our St. Thomas community – that began to see, care and respond to the HIV/AIDS pandemic.
In the last six years, more than 1,000 students in 50 St. Thomas classes have contributed to community organizations that provide services to individuals living with HIV/AIDS. And, through a service-learning initiative, the students take up the cause while gaining knowledge relevant to their courses.
In the summer of 2003, Dr. Kimberly Vrudny, professor of theology, participated in a service-learning workshop at St. Thomas, where she worked to incorporate a service component into her Theology of Beauty course. Concerned about the silence in the community surrounding HIV/AIDS, she developed a partnership with Open Arms of Minnesota, an organization that prepares and delivers meals to people living with HIV/AIDS, ALS, MS or breast cancer in the Twin Cities area. Read more at http://www.stthomas.edu/magazine/2010/Spring/hope.html
About the Author: Tonia Bock is an assistant professor of psychology and the 2009-10 project director for HIV/AIDS initiatives at St. Thomas.
Source: St Thomas Magazine
Childhood HIV rates are starting to fall.
THE NUMBERS: Child mortality in Botswana -
1960175 per thousand
1990:50 per thousand
200081 per thousand
200831 per thousand
WHAT THEY MEAN:
Botswana’s figures illustrate the AIDS pandemic in miniature. World Bank data show the country’s child mortality dropping steadily from 175 children per thousand in 1960 to 50 per thousand; then a drastic increase during the 1990s as the AIDS epidemic hits. Since then international commitments to AIDS education, testing and treatment have begun to show results. Botswana’s improving childhood mortality rates are a particularly hopeful example of this trend: Vrtually all expectant mothers now receive counseling and testing, and when necessary anti-retroviral prophylaxis, and childhood mortality rates now appear to be well below the levels achieved before the epidemic.
Global trends are similar, especially in sub-Saharan Africa, the Caribbean and Asia. Improving education, testing, wider access to anti-retroviral drugs for patients — about 450,000 HIV-positive people worldwide were on anti-retroviral therapy in 2001, by 2005 the figure was about 1.3 million, and now it is 5.2 million — and a special focus on care for during pregnancy, have caused transmission to newborns and therefore mortality rates to drop. The UNAIDS global estimates for new infections during childhood, complete through 2008, suggest the following:
Worldwide: The global estimate for new childhood HIV infections dropped from about 520,000 per year in 2003 to 430,000 in 2008, and may now be near 400,000.
Africa: Sub-Saharan Africa remains the center of the AIDS pandemic, with about 22 million of the world’s estimated 33.4 million HIV-positive people and almost 90 percent of new childhood infections. Africa is also where childhood HIV infection rates have dropped most sharply, from a peak of 460,000 per year early in the last decade to about 390,000 in 2008.
Elsewhere: In rich countries, childhood infection is very rare, estimated at below 500 per year in North America, Europe and wealthy Asia. In developing regions the trends appear positive in Asia and the Caribbean: UNAIDS’ estimate suggests that childhood HIV infections are down from 33,000 to 21,000 in Asia and from 2,800 to 2,300 in the Caribbean. The estimates have risen, though, in three other regions: from 6,200 to 6,900 a year in Latin America; 3,000 to 3,700 in Eastern and Central Europe; and from 3,800 to 4,600 in the Middle East.
Not fast, incomplete, uneven — but perhaps the data now suggest grounds for hope.
Source: Trade fact
Health Care Non-Solutions
By James Kwak
Ezra Klein makes an important point about our nation’s health care problem: it’s not just a government deficit problem. The underlying problem is that health care costs are not only growing faster than prices (inflation), but also faster than GDP (economic growth), and as a result the amount of stuff we as a nation will be able to afford, other than health care, will start to go down at some point in the future. (Picture originally from Joseph Newhouse in Health Affairs.)
This means that proposals to solve the long-term budget deficit problem by cutting Medicare benefits are not solutions: they simply shift the problem from the government to individuals–which means they shift the problem from us as taxpayers to us as old people or us as family members of old people.* If, for example, we increase the eligibility age for Medicare from 65 to 67, the government saves money, but only because people who are 65 and 66 lose money–or, alternatively, all of us lose money because their employers now have to pay more for health care. To read more visit:http://baselinescenario.com/2010/08/04/health-care-non-solutions/?
Source: Baseline Scenario
Teff: your next injera maybe made of gluten free teff
Farmers in Kansas seek to expand test plots of Ethiopian grain into marketable fields of teff
By Roxana Hegeman
Assessing Your Weight and Health Risk
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Source: Department of Health
From texting to apps, using cell phones for health
By LAURAN NEERGAARD (AP)
WASHINGTON — What if my blood sugar’s too high today? Is it time for my blood pressure pill? With nagging text messages or more customized two-way interactions, researchers are trying to harness the power of cell phones to help fight chronic diseases.
“I call it medical minutes,” says Dr. Richard Katz of George Washington University Hospital in the nation’s capital.
He’s testing whether inner-city diabetics, an especially hard-to-treat population, might better control their blood sugar — and thus save Medicaid dollars — by tracking their disease using Internet-connected cell phones, provided with reduced monthly rates as long as they regularly comply.
Consider Tyrone Harvey, 43, who learned he had diabetes seven years ago only after getting so sick he was hospitalized for a week, and who has struggled to lower his blood sugar ever since. In May, through a study Katz began with nearby Howard University Hospital’s diabetes clinic, Harvey received a Web-based personal health record that he clicks onto using his cell phone, to record his daily blood sugar measurements.
If Harvey enters a reading higher or lower than preset danger thresholds, a text message automatically pings a warning, telling him what to do. And at checkups, doctors will use the personal health record, created by Indiana-based NoMoreClipboard.com, to track all his fluctuations and decide what next steps to advise.
“Hopefully you’re paying more attention to your numbers, too,” says Howard’s Dr. Gail Nunlee-Bland, whose clinic uses an electronic health record — your official medical history — that can automatically link to NoMoreClipboard’s consumer version and update it with things like medication changes.
The trend is called mobile health or, to use tech-speak, mHealth. If you’re a savvy smartphone user, you’ve probably seen lots of apps that claim to help your health or fitness goals — using your phone like a pedometer or an alarm clock to signal when it’s time to take your medicine.
Katz and other researchers are going a step further, scientifically testing whether more personalized cell phone-based programs can link patients’ own care with their doctors’ disease-management efforts in ways that might provide lasting health improvement.
“Mobile phones provide that opportunity for persons to get the feedback they need when they need it,” explains Charlene Quinn, an assistant professor at the University of Maryland medical school, who is testing a competing cell phone diabetes system from Baltimore-based Welldoc Inc.
After all, most of the population now carries a cell phone. Accessing the Internet with them is on the rise, too — nearly 40 percent of cell callers do, the Pew Internet & American Life Project reported last week — allowing more sophisticated digital health contact.
On the other hand, older adults are less likely to use smartphones. So are people who are sicker, with multiple chronic diseases, says Dr. Joseph Kvedar, director of the Center for Connected Health, a division of Boston’s Partners Healthcare.
Kvedar notes that nearly any phone can handle simpler text-messaging programs. Among the biggest offered to date is the free text4baby, where government-vetted health tips timed to pregnant women’s due dates are texted weekly to about 50,000 participants so far.
Do these kinds of technologies work? There’s some short-term evidence, although no one knows if people stick with it once the novelty wears off:
_In a study of 70 Boston residents to improve cancer-preventing use of sunscreen, Kvedar found daily texts with reminders hooked to the weather forecast for six weeks increased sunscreen use by 40 percent.
_Researchers at New York’s Mount Sinai Medical Center found episodes of rejection dropped when they texted take-your-medicine reminders to 41 pediatric liver transplant recipients or their caregivers, adding another text nag to the parent if teen patients didn’t quickly respond that they’d taken their dose.
_The University of California, San Diego, went a step further, designing a text-message program to encourage weight loss where participants texted back answers to such questions as “Did you buy fresh raw vegetables to snack on this week?” Answering allowed more customized texted diet tips. In a pilot study of 75 people, text-message recipients lost about four more pounds in four months than those given printed dieting advice.
_The Internet-based approach offers even more two-way interaction. This fall, Quinn will report results of a 260-patient study using a range of Welldoc phone features, including more real-time monitoring of the blood sugar fluctuations users enter. A small Welldoc pilot study found users’ average blood sugar dropped over three months.
“What systems work best with patients has yet to be figured out,” says George Washington’s Katz, who is testing a version of that program, too — and worries not just about affordability when his study is over but whether interest will wane. “Otherwise, they find it’s a nice toy to start with, and forget about it.”
EDITOR’s NOTE _ Lauran Neergaard covers health and medical issues for The Associated Press in Washington.
Copyright © 2010 The Associated Press. All rights reserved.
Understanding Cholesterol Numbers
Cholesterol levels should be measured at least once every five years by everyone over the age of 20. The screening test that is usually performed is a blood test called a lipoprotein profile. Experts recommend that men aged 35 and older and women age 45 and older be routinely screened for lipid disorders. The lipoprotein profile includes:
- LDL (low density lipoprotein cholesterol, also called “bad” cholesterol)
- HDL (high density lipoprotein cholesterol, also called “good” cholesterol)
- Triglycerides (fats carried in the blood from the food we eat. Excess calories, alcohol, or sugar in the body are converted into triglycerides and stored in fat cells throughout the body.)
Results of your blood test will come in the forms of numbers. Here is how to interpret your cholesterol numbers:
LDL Cholesterol
LDL cholesterol can build up on the walls of your arteries and increase your chances of getting heart disease. That is why LDL cholesterol is referred to as “bad” cholesterol. The lower your LDL cholesterol number, the better it is for your health. The table below explains what the numbers mean.
| LDL Cholesterol | LDL-Cholesterol Category |
| Less than 100 | Optimal |
| 100 – 129 | Near optimal/above optimal |
| 130 – 159 | Borderline high |
| 160 – 189 | High |
| 190 and above | Very high |
If you have heart disease or blood vessel disease, some experts recommend that you should try to get your LDL cholesterol below 70. For people with diabetes or other multiple risk factors for heart disease, the treatment goal is to reach an LDL of less than 100.
HDL Cholesterol
When it comes to HDL cholesterol — “good” cholesterol — the higher the number, the better it is for your health. This is because HDL cholesterol protects against heart disease by taking the “bad” cholesterol out of your blood and keeping it from building up in your arteries. The table below explains what the numbers mean.
| HDL Cholesterol | HDL-Cholesterol Category |
| 60 and above | High; Optimal; helps to lower risk of heart disease |
| Less than 40 in men and less than 50 in women | Low; considered a risk factor for heart disease |
Triglycerides
Triglycerides are the chemical form in which most fat exists in food and the body. A high triglyceride level has been linked to the occurrence of coronary artery disease in some people. Here’s the breakdown.
| Triglycerides | Triglyceride Category |
| Less than 150 | Normal |
| 150 – 199 | Borderline high |
| 200 – 499 | High |
| 500 or higher | Very high |
Total Cholesterol
Your total blood cholesterol is a measure of LDL cholesterol, HDL cholesterol, and other lipid components. Doctors recommend total cholesterol levels below 200
| Total Cholesterol | Category |
| Less than 200 | Desirable |
| 200 – 239 | Borderline High |
| 240 and above | High |
Source Webmd.com
Increasing your Brain Power-70 ways to better life
By Steve Gillman
70 Ways to Better Brainpower –
(In no particular order.)
1. Breath deep. More air in means more oxygen in the blood and therefore in the brain. Breath through your nose and you’ll notice that you use your diaphragm more, drawing air deeper into your lungs. Several deep breaths can also help to relax you, which is conducive to clearer thinking.
2. Meditate. A simple meditation you can do right now is just closing your eyes and paying attention to your breath. Tensing up your muscles and then relaxing them to start may help. When your mind wanders, just bring your attention back to your breath. Five or ten minutes of this will usually relax you, clear your mind, and leave you more ready for any mental task.
3. Sit up straight. Posture affects your thinking process. Prove it to yourself by doing math in your head while slouching, looking at the floor and letting your mouth hang open. Then do the mental math while sitting up straight, keeping your mouth closed and looking forward or slightly upwards. You’ll notice that it’s easier to think with the latter posture.
4. Phosphotidyl Serine (PS). This supplement has been shown in clinical studies to increase lucidity and rate of learning. It activates cell-to-cell communication, helps regulate cell growth, improves the functioning of the special receptors found on cells, and prepares cells for activity. In other words, it can help your brain power. It’s also thought to reverse memory decline. Phosphatidylserine has no known adverse side effects.
5.Vinpocetine. This extract, derived from an alkaloid found in the Periwinkle plant, is used as a cerebral vasodilator. It increases blood flow to the brain, which improves its oxygenation and thereby increases mental alertness and acuity. Research suggests it may also be the most powerful memory enhancer available to date.
6. Gingko Biloba. The leaves of this tree have been proven to increase blood flow to the brain. The trees are often planted in parks. My friends and I used to eat a few leaves when we wanted a brain boost. It is also inexpensive, if you buy the capsules or tea at any health food store.
7. Saint John’s Wort. This is a common weed that may be growing in your yard. Although it’s brain enhancing qualities are less documented (studies do show it’s usefulness for treating long-term depression), many people swear by it’s temporary mood-elevating effect, and our brains tend to function better when we are happy. It is inexpensive, but I used to just collect it in the yard and make tea of it. (Hyperacum Perforatum, if you want to look it up by it’s botanical name.)
8. Good thinking habits. Just use a problem solving technique for several weeks and it will become a habit. Redesign everything you see for a while, and that will become a habit. You can develop many good thinking habits with some effort, and then be more resourceful effortlessly from that point on. Use the power of habit.
9. Use dead time. This is time that is otherwise wasted or just under-utilized. Driving time, time spent in waiting rooms, or even time spent raking your yard can be included in this. With a tape player and a trip to a public library, you can start to use this time to listen to books-on-tape. You may spend 200 hours a year in your car. What could you learn in that time?
10. Learn a language. Learning a new language has been shown to halt the age-related decline in brain function. It also introduces your mind to new concepts and new ways of looking at things (in English we are afraid, whereas in Spanish we have fear). It is one of the best brain exercises.
11. Rosemary. This common herb may have an effect on the brain when the scent is inhaled. We are waiting for the research, but some people swear that just sniffing rosemary wakes up their brain. It seems safe, so if you have rosemary in your spice rack, give it a try.
12. Mindfulness exercises. Concentration and clear thinking are more or less automatic once you remove distractions. Learn to stop and watch your busy mind. As you notice things that are subtly bothering you, deal with them. This might mean making a phone call you need to make, or putting things on a list so you can forget them for now. With practice, this becomes easier, and your thinking becomes more powerful.
13. Write. Writing is good for your mind in a number of ways. It is a way to tell your memory what is important, so you’ll recall things more easily in the future. It is a way to clarify your thinking. It is a way to exercise your creativity and analytical ability. Diaries, idea-journals, poetry, note-taking and story-writing are all ways to use writing to boost your brain power.
14. Listen to Mozart. In a study at the University of California, researchers found that children who studied piano and sang daily in chorus, were much better at solving puzzles, and when tested, scored 80% higher in spatial intelligence than the non-musical group. In another study, 36 students were given three spatial reasoning tests on a standard IQ test. Just before the first test, they listened to Mozart’s sonata for Two Pianos in D Major, K. 448 for ten minutes. Before the second test, they listened to a relaxation tape. Before the third, they sat in silence. The average scores for all 36 students: 1st test: 119. 2nd test: 111. 3rd test: 110. A nine-point boost from Mozart!
15. Develop your intuition. Intuition can be an important part of brainpower. Einstein and others have relied heavily on their intuitive hunches. See Chapter 25 for tips on how to develop your intuition.
16. Avoid foods that cause subtle allergies. These can include wheat, corn, peanuts and dairy products. Watch yourself to see if you have a problem with any of these. They cause digestive problems and brain fog in some people.
17. Sleep better. As long as you get a certain amount of sleep – probably a minimum of five hours – the quality seems to be more important than the quantity. Also, short naps in the afternoon seem to work well to recharge the brain for some people.
The Secrets of Powerful Sleep
Sleep LESS and have MORE energy by optimizing your sleep patterns in order to create an abundance of energy in your life. Learn more here…
18. Caffeine. The research shows higher test scores for students who drink coffee before major exams. My chess game gets better. In other studies, it has been shown that too much caffeine leads to poorer quality decisions. Caffeine affects individuals differently, and has some nasty long-term side effects for some of us, but short-term – it works!
19. Avoid sugar. Any simple carbohydrates can give you “brain fog.” Sometimes called the “sugar blues” as well, this sluggish feeling makes it hard to think clearly. It results from the insulin rushing into the bloodstream to counteract the sugar rush. Avoid pasta, sugars, white bread and potato chips before any important mental tasks.
20. Hypnosis audios. The power of suggestion is real, and one way to use it is with hypnosis tapes, CD’s or downloads. This type of brain “programing” has more evidence for it than subliminals.
21. Speed reading. Contrary to what many believe, your comprehension of material often goes up when you learn to speed-read. You get to learn a lot more in less time, and it is definitely a good brain exercise.
22. Exercise. Long term exercise can boost brainpower, which isn’t surprising. Anything that affects physical health in a positive way probably helps the brain too. Recent research, though, shows that cognitive function is improved immediately after just ten minutes of aerobic exercise. If you need a brain recharge, you might want to walk up and down the stairs a few times.
23. Imaginary friends. Talking to and getting advice from characters in your mind can be a great way to access the information in your subconscious mind. Imagine a conversation with a person who has a lot of knowledge in the area you want advice in.
24. Develop your creativity. Creativity gives power to your thinking. Raw computation can be done by computers now, but humans provide the creative thought that shapes our world. See Chapter 24 for tips on developing your creativity.
25. Learn more efficiently. When you decide to learn something, take notes from the start. Leave each “learning session” with a question or two in mind, to create anticipation and curiosity. Take short breaks, so there will be more beginnings and endings to your studies (Things learned at the beginning or ending of a class or session are remembered better).
26. Use techniques for clear thinking. Cluttered rooms and offices can contribute to cluttered thinking. Organize a space for mental work. Sigh, stretch, and take a deep breath before you start on a tough mental job. Plan some distraction-free time for brainstorming.
27. Brain wave entrainment. The newest brain wave entrainment products are powerful tools for altering your brain function. Some will almost immediately relax you, while others will put your brain waves in a pattern that is most conducive to analytical thinking.
Free 15-minute Brainwave Entrainment Audio
Calm your mind, reduce your stress and boost your creativity automatically with this free MP3. Learn more here…
28. Creatine. This is a compound found in meat, used by athletes to help build muscle. Now the evidence is here to show that it helps your brain as well. Proceedings B , a journal published by the Royal Society reports that the research showed improvement in working memory and general intelligence resulting from creatine supplementation. The dose used in the study was 5 grams per day. This is about the level used to boost sports performance, and is as much as you’d normally get in four pounds of meat, according to lead researcher Dr. Caroline Rae.
29. Talk. Talking is only good for the brain if you are actually exercising it, of course. Try explaining something that you don’t understand very well to a friend, though, and you’ll notice that the process of explaining will help you clarify your understanding.
30. Do something you enjoy. This is a way to both lower stress and rev up your brain. The key is to do something active. Watching TV doesn’t count. Whether it is playing Scrabble or building birdhouses, when you are actively engaged in an activity that you enjoy, you worry less about things and you start to think better.
31. Adjust your beliefs. Believe you are smarter, and you’ll become smarter. For this, affirmations may work, but even better is evidence. Make a note of your successes. Tell yourself, “Hey, that was really creative,” when you do something creative. When you have a good idea, make a note of it. Gather the evidence for your own intelligence and you’ll start to experience more of it.
32. Brain exercises. Do math in your mind while driving. Think of a new use for everything you see. Regular use of the brain has been shown to generate new neuronal growth, and even halt the decline of mental function that often comes with age.
33. Learn new things. This is another way to exercise the brain. It can also be done with little time investment if you use books-on-tapes while driving.
34. Walk. Exercise has been shown to benefit the brain, and walking is one of the best exercises for many. It is low impact, and the rhythmic nature of it seems to put you in a state that is very conducive to clear thinking. In fact, carry a tape recorder with you to take notes, and a twenty minute walk can be a great way to solve problems.
35. Model others. Find others that are creative, intelligent, or very productive. Do what they do, and think what they think. This is a key principle of neuro-linguistic programming. Be careful about taking their advice, though. Successful people often don’t really understand why they are successful. Do what they do, not what they say.
36. Eat fish. Eating fish actually speeds up brain waves, and improves concentration. Researchers have also found an almost perfect correlation between intake of fish and lowered levels of depression in the various countries of the world. The U.S. has 24 times the incidence of depression as Japan, for example, where fish intake is much higher.
37. Avoid unnecessary arguments. When you defend a position too vigorously, especially when it is just to “win” the argument, you invest our ego into it. This is not conducive to the easy acceptance and use of new information. In other words, you put your mind in a rut, and you dig it deeper with each argument. Debate can be a valuable thing, but when the ego takes over, the mind closes a little. This is not a recipe for better thinking.
38. Laugh. The release of endorphins caused by laughter lowers stress levels, which is good for long term brain health. Laughter also tends to leave you more open to new ideas and thoughts.
39. Play. Stimulating the brain causes measurable changes in the structure of the brain. New connections are made and new brain cells are grown. Intellectual play, as well as any playing that involves hand-eye coordination stimulates the brain.
40. Do puzzles. Crossword puzzles, lateral thinking puzzles, and even good riddles are a great way to get brain exercise. You can work on them while waiting for a dentist appointment, or on the bus, if you are short on time.
41. Sing. When you are alone in your car, try singing about something you are working on. This taps into and exercises your right brain. Have you ever noticed how it is easier to rhyme when you sing than when you just speak or write? This is because the right brain is better at pattern recognition. By doing this brain exercise regularly you can train yourself to tap into the power of the right brain. This will make you a more effective problem-solver. If you doubt the distinction between the hemispheres of the brain, look at how stutterers can stop stuttering as soon as they start singing. Try it.
42. Nuts. University students in Brazil and other South American countries often eat several Brazil nuts before an exam, believing they are good for their mental power. The evidence is starting to confirm this. Other nuts that have minerals and amino acids that are beneficial to the brain include almonds and walnuts.
43. Olive oil. High in mono-unsaturated fat, olive oil has been shown to improve memory. A cheaper alternative is canola oil, but this hasn’t been studied much yet.
44. Vitamin supplements. In studies, children scored higher on tests when on a regimen of daily vitamin supplements. “Experts” will tell you that if you eat a balanced diet, you don’t need supplements, which, given the culture here, is really just a sales pitch for vitamins, isn’t it? Who eats a perfectly balanced diet?
45. Fiber. It isn’t just what goes in, but what comes out that is important to brain function. Toxic build-up in the body and brain can cause “brain fog.” People often report clearer thinking as one of the benefits of curing their constipation.
46. Self awareness. This may not seem important to brain power, but it is. When you know yourself better, you can avoid the usual effects of ego and emotion in your seemingly “rational” thinking. Or you can at least take it into account. Watch yourself, especially as you explain things or argue.
47. Motivate yourself. Motivation is as important to mental tasks as it is to any other. Learn a few simple techniques for self motivation. You can start with those in Chapter 8.
48. Avoid too much stress. Neuropsychiastrist Richard Restak, M.D., form the George Washington University School of Medicine and Health Services, sums up the research thus: “Stress causes brain damage.” Long term stress has repeated been shown to hurt the brain, not to mention the rest of the body. Learn a few stress reduction techniques if you get stressed out often.
49. Get educated. Scientists have known for a while that the less educated get alzheimer’s more frequently. Education in any area seems to make the brain stronger.
50. Avoid too much fat. In laboratory studies, animals consistently learn slower when they are on a diet high in fat. Type of fat may make a difference, so you may want to stick to using olive oil and other non-saturated fats. Saturated fats have been shown to actually stunt the growth of brain cells.
51. Eat less. Overeating has the immediate effect of redirecting more blood to the digestive process, leaving less for the brain. Long term, it can cause arterial obstructions that reduce blood flow to the brain permanently. In at least one study, rats on a restricted-calorie diet had more brainpower.
52. Avoid suspect foods. There is evidence that the following foods can be bad for your brain: Artificial food colorings, artificial sweeteners, colas, corn syrup, frostings, high-sugar drinks, hydrogenated fats, sugars, white bread, and any white-flour products.
53. Eat breakfast. When kids who didn’t eat breakfast started to eat it, researchers found that their math scores went up a whole grade on average.
54. Avoid diabetes. The development of diabetes coincides with a dropping of IQ scores. In other words, if you want to maintain your brain power, follow your doctors dietary recommendations for preventing or treating diabetes.
55. Eat foods high in antioxidants. Antioxidants protect all your cells, including brain cells. Some of the foods highest in antioxidants include: prunes, raisins, blueberries, blackberries, garlic, kale, cranberries, strawberries, spinach, and raspberries. In one test, rats had age-related mental decline reversed by eating the equivalent of a 1/2 cup of blueberries per day.
56. Drink wine. In moderation, red wine can be good for the brain, it seems. It is rich in antioxidants, which protect brain cells. One glass per day for women and two for men is usually considered a safe and moderate amount.
57. Use alcohol in moderation. In a study at the University of Indiana School of Medicine, elderly light drinkers (fewer than 4 drinks per week) scored higher on tests of thinking abilities than non-drinkers. Those who drank 10 or more drinks per week scored lower. It is known that alcohol can kill brain cells, so moderation seems to be the key.
58. Folic acid. According to one study, 200 micrograms of folic acid, the amount found in 3/4 cup of cooked spinach, alleviates depression and reverses memory loss.
59. Potential brain foods. Other foods that may be good for your brain include: Avocados, bananas, lean beef, brewer’s yeast. broccoli, brown rice, brussel sprouts, cantaloupe, cheese, chicken, collard greens, eggs, flaxseed oil, legumes, oatmeal, oranges, peanut butter, peas, potatoes, romaine lettuce, salmon, soybeans, spinach, tuna, turkey, wheat germ, and yogurt.
60. Vitamin E. Jean Carper, in researching her book, “Your Miracle Brain,” found that many brain researchers are taking 400 I.U.s of vitamin E daily. It is an antioxidant, and reduces the clogging of blood vessels, including those going in the brain.
61. Vitamin C. Taken in the form of orange juice in a study at the Texas Women’s University, vitamin C increased the IQ scores of children.
62. Selenium. 100 micrograms of selenium has been shown to be a mood-elevator. Your brain almost certainly functions better when you are in a better mood. Foods rich in selenium include Brazil nuts and garlic.
63. Alpha-lipoic acid. Alpha-lipoic acid (10 to 50 milligrams daily) improves memory and protects nerve cells.
64. Inositol. This is a safe and natural substance that is often grouped with the B-vitamins. It reduces stress and promotes clear thinking. It contributes to energy production, and so can “wake you up.” Animal studies show a measurable increase in physical activity for up to five hours after taking it.
65. Huperzine A. This is a compound extracted from the Chinese club moss. Researchers both in Israel and the U.S. have used it to treat alzheimer’s. It improves memory and learning an seems to be very safe.
66. Ask questions. This is a great way to keep your brain in shape. Just get in the habit of asking questions often, even if it is only in your own mind. Why are taller buildings better? what is the purpose of curbs? Ask anything that comes to mind, and ponder the possible answers.
67. Sniff basil. This another of the herbs that may be good for your brain. No studies yet, but many report a brain boost from smelling basil.
68. Temperature. Many people have noted that they think better at certain temperatures. In general, it seems that being slightly cool, but not uncomfortable, is most conducive to good thinking. Try experimenting on yourself to see what temperature works best for you.
69. Use systems. From the time I was ten years old, 12 x 49 was always (12 x 50) – 12. It’s easier to figure in your head this way (588, by the way). I didn’t get any credit for my personal algorithms then, but they are selling these shortcuts on late-night TV now, because they work. You can find your own easier ways to do mental math or other mental tasks, or read a good book on them.
70. Make a brainpower plan. It takes about twenty to thirty days of repetition to establish new habits, many psychologists will tell you. This means that when you create your plan for better brainpower, be sure you plan to use that new problem solving technique, or eat those new brain foods for at least three weeks. You can use many of the brain boosters here and get immediate results, but it is creating new habits that will give you the most brainpower.
By Steve Gillman. Excerpt from Chapter 5 of A Book of Secrets
Bran Reduces Heart Disease Deaths
WebMD Health News
People with diabetes who eat plenty of bran-rich whole grains appear to have a reduced risk of death from heart attack, stroke, and other cardiovascular causes, a new study shows.
Researchers from Harvard University followed almost 8,000 nurses with type 2 diabetes for almost three decades.
They found that women who ate the most bran had a 35% lower risk of death from heart disease and a 28% lower risk of death from all causes than women who ate the least.
Compared to people without diabetes, diabetic people have two to three times the risk of heart disease and early death.
The new research suggests eating a balanced diet that includes complex carbohydrates in the form of whole grains can help lower this risk, American Heart Association spokesman Robert Eckel, MD, tells WebMD.
Eckel is a professor of medicine at the University of Colorado in Denver.
“Many diabetics still believe they should limit carbohydrates, including complex carbohydrates,” he says. “Certainly refined grains and simple sugars raise blood sugar and should be limited. But it looks like eating whole grains is not only safe, but beneficial.”
