“There are a variety of techniques that may help you stay healthy and deal better with memory and mental skills. Here are some tips:

• Learn a new skill.
• Follow a daily routine.
• Plan tasks, make to-do lists, and use memory tools such as calendars and notes.
• Put your wallet or purse, keys, phone, and glasses in the same place each day.
• Stay involved in activities that can help both the mind and body.
• Volunteer in your community, at a school, or at your place of worship.
• Spend time with friends and family.

Signs that it might be time to talk with a doctor include:

• Asking the same questions over and over again
• Getting lost in places you used to know well
• Having trouble following recipes or directions
• Becoming more confused about time, people, and places
• Not taking care of yourself — eating poorly, not bathing, or behaving unsafely”

NIH National Institute on Aging

(https://www.nia.nih.gov/health/memory-loss-and-forgetfulness/memory-problems-forgetfulness-and-aging)

HOW TO KEEP YOUR MEMORY SHARP WITH AGE.

Part 3 Foods to help keep your memory sharp

There’s no denying that as we age chronologically, our body ages right along with us. But research is showing that you can increase your chances of maintaining a healthy brain well into your old age if you add these “smart” foods to your daily eating regimen.

Blueberries. “Brainberries” is what Steven Pratt, MD, author of Superfoods Rx: Fourteen Foods Proven to Change Your Life, calls these tasty fruits. Pratt, who is also on staff at Scripps Memorial Hospital in La Jolla, Calif., says that in animal studies researchers have found that blueberries help protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer’s disease or dementia. Studies have also shown that diets rich in blueberries significantly improved both the learning capacity and motor skills of aging rats, making them mentally equivalent to much younger rats. Ann Kulze, MD, author of Dr. Ann’s 10-Step Diet: A Simple Plan for Permanent Weight Loss & Lifelong Vitality, recommends adding at least 1 cup of blueberries a day in any form — fresh, frozen, or freeze-dried.

Wild salmon. Deep-water fish, such as salmon, are rich in omega-3 essential fatty acids, which are essential for brain function, says Kulze. Both she and Pratt recommend wild salmon for its “cleanliness” and the fact that it is in plentiful supply. Omega-3s also contain anti-inflammatory substances. Other oily fish that provide the benefits of omega-3s are sardines and herring, says Kulze; she recommends a 4-ounce serving, two to three times a week.

Nuts and seeds. Nuts and seeds are good sources of vitamin E, says Pratt, explaining that higher levels of vitamin E correspond with less cognitive decline as you get older. Add an ounce a day of walnuts, hazelnuts, Brazil nuts, filberts, almonds, cashews, peanuts, sunflower seeds, sesame seeds, flax seed, and unhydrogenated nut butters such as peanut butter, almond butter, and tahini. Raw or roasted doesn’t matter, although if you’re on a sodium-restricted diet, buy unsalted nuts.

Avocados. Avocados are almost as good as blueberries in promoting brain health, says Pratt. “I don’t think the avocado gets its due,” agrees Kulze. True, the avocado is a fatty fruit, but, says Kulze, it’s a monounsaturated fat, which contributes to healthy blood flow. “And healthy blood flow means a healthy brain,” she says. Avocados also lower blood pressure, says Pratt, and as hypertension is a risk factor for the decline in cognitive abilities, a lower blood pressure should promote brain health. Avocados are high in calories, however, so Kulze suggests adding just 1/4 to 1/2 of an avocado to one daily meal as a side dish.

Whole grains. Whole grains, such as oatmeal, whole-grain breads, and brown rice can reduce the risk for heart disease. “Every organ in the body is dependent on blood flow,” says Pratt. “If you promote cardiovascular health, you’re promoting good flow to the organ system, which includes the brain.” While wheat germ is not technically a whole grain, it also goes on Kulze’s “superfoods” list because in addition to fiber, it has vitamin E and some omega-3s. Kulze suggests 1/2 cup of whole-grain cereal, 1 slice of bread two-thee times day, or 2 tablespoons of wheat germ a day.

Beans. Beans are “under-recognized” and “economical,” says Kulze. They also stabilize glucose (blood sugar) levels. The brain is dependent on glucose for fuel, Kulze explains, and since it can’t store the glucose, it relies on a steady stream of energy — which beans can provide. Any beans will do, says Kulze, but she is especially partial to lentils and black beans and recommends 1/2 cup every day.

Pomegranate juice. Pomegranate juice (you can eat the fruit itself but with its many tiny seeds, it’s not nearly as convenient) offers potent antioxidant benefits, says Kulze, which protect the brain from the damage of free radicals. “Probably no part of the body is more sensitive to the damage from free radicals as the brain,” says board-certified neurologist David Perlmutter, MD, author of The Better Brain Book. Citrus fruits and colorful vegetables are also high on Perlmutter’s list of “brainy” foods because of their antioxidant properties — “the more colorful the better,” he says. Because pomegranate juice has added sugar (to counteract its natural tartness), you don’t want to go overboard, says Kulze; she recommends approximately 2 ounces a day, diluted with spring water or seltzer.

Freshly brewed tea. Two to three cups a day of freshly brewed tea — hot or iced — contains a modest amount of caffeine which, when used “judiciously,” says Kulze — can boost brain power by enhancing memory, focus, and mood. Tea also has potent antioxidants, especially the class known as catechines, which promotes healthy blood flow. Bottled or powdered teas don’t do the trick, however, says Kulze. “It has to be freshly brewed.” Tea bags do count, however.

Dark chocolate. Let’s end with the good stuff and my favorite desert. Dark chocolate has powerful antioxidant properties, contains several natural stimulants, including caffeine, which enhance focus and concentration, and stimulates the production of endorphins, which helps improve mood. One-half ounce to 1 ounce a day will provide all the benefits you need, says Kulze. This is one “superfood” where more is not better. “You have to do this one in moderation,” says Kulze.

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“Consider seven simple ways to sharpen your memory. And know when to get help for memory loss.

Here are some tips:

Stay mentally active

Just as physical activity keeps your body in shape, activities that engage your mind help keep your brain in shape. And those activities might help prevent some memory loss. Do crossword puzzles. Read. Play games. Learn to play a musical instrument. Try a new hobby. Volunteer at a local school or with a community group.

Manage your Sleep

Not getting enough sleep has been linked to memory loss. So has restless sleep and sleep that gets disturbed often. Make getting enough healthy sleep a priority. Adults should sleep 7 to 9 hours a night on a regular basis. If snoring disrupts sleep, make an appointment to see your health care provider. Snoring could be a sign of a sleep disorder, such as sleep apnea.

Manage chronic health problems

Follow your health care provider’s advice for dealing with medical conditions, such as high blood pressure, diabetes, depression, hearing loss and obesity. The better you take care of yourself, the better your memory is likely to be. Regularly review the medicines you take with your health care provider. Some medicines can affect memory.

Stay organized

You’re more likely to forget things if your home is cluttered or your notes are in disarray. Keep track of tasks, appointments and other events in a notebook, calendar or electronic planner. You might even repeat each entry out loud as you write it down to help keep it in your memory. Keep to-do lists up to date. Check off items you’ve finished. Keep your wallet, keys, glasses and other essential items in a set place in your home so they are easy to find.

MAYO CLINIC (https://www.mayoclinic.org/healthy-lifestyle/healthy-aging/in-depth/memory-loss/art-20046518)

Here is ways to keep your brain sharp as a tack despite the brain shrinking as we grow older.

– Get plenty of aerobic exercise, at least 20 minutes every other day,” said Professor Klemm who is the author the book Memory Power 101. People who stay physically fit tend to stay mentally sharp and hold their cognitive abilities well into their seventies and eighties. A 2012 study of 691 seniors in the journal Neurology found that seniors who reported high levels of physical activity at age 70 had less brain shrinkage at age 73 than seniors who reported less physical activity. Exercise may decrease memory loss by improving blood flow to the brain.

– Brain Exercise

Train your attentiveness and focus. The most common mental problem with aging is distractibility, which inevitably interferes with memory. An example is when you open the refrigerator door and suddenly realize you forgot what you went to the fridge for,” said Klemm. He recommends challenging your brain with games like chess or Sudoku. Dr. Gandy recommends puzzles and memory training.

– Learn a New Skill

Some research shows that learning a new language or learning to play a musical instrument may help prevent memory loss and improve cognitive abilities. A 2011 study published in the journal Neuropsychology found that people who had instrumental musical training retained their memory and had less cognitive decline with age. The study included 70 seniors between age 60 and 83. The study found that the more years of musical training a person had, the better their cognitive performance was with age.

– Be More Sociable

Klemm and Gandy agree that social engagement is important in preventing memory loss. “Social engagement, along with physical and mental stimulation, all release substances in the brain that strengthen nerve connections called synapses,” said Gandy. A 2012 study published in the journal Neuropsychology followed 952 seniors for 12 years to see if social engagement protected seniors from memory loss and decline in communication skills. They concluded that being socially active reduced these declines and that seniors who showed declines tended to become less socially engaged.

– Get Your Antioxidants

Antioxidant vitamins may benefit memory by blocking free radicals that contribute to cell aging. Over the years, some large studies have found that antioxidant vitamins C and E may protect against cognitive decline. Gandy said that vitamins could help but cautions that they only help in cases of vitamin deficiency. You can also get plenty of antioxidants naturally in your diet. “They’re in any dark-colored fruit, berry, or vegetable. Also, take vitamin D3 and resveratrol pills,” advised Klemm.

– Learn to Meditate

Stress and anxiety may decrease memory and cognitive ability, so take steps to reduce these negatives. “Take up meditation, yoga, or another type of mind-body exercise that reduces stress,” said Klemm. A 2010 study in the journal Consciousness and Cognition found that just four days of meditation training could significantly reduce anxiety and improve memory and cognition. In the study, 24 volunteers took meditation training and 25 listened to a recorded book. Both groups had improved mood, but the meditation group also had better memory, less stress, and clearer thinking.

“Studies have shown that you can help prevent cognitive decline and reduce the risk of dementia with some basic good health habits:

• staying physically active
• getting enough sleep
• not smoking
• having good social connections
• limiting alcohol to no more than one drink a day
• eating a Mediterranean style diet.”

Harvard Health Publishing via Harvard Medical School (https://www.health.harvard.edu/mind-and-mood/6-simple-steps-to-keep-your-mind-sharp-at-any-age)

“Turkey is a great source of protein, rich in many vitamins and minerals, and is low-fat – if you don’t eat the skin. It’s rich in B-complex vitamins niacin, B6 and B12 and the essential nutrient choline.

It’s a good source of the minerals magnesium and phosphorus, and it provides iron, potassium and zinc. It’s also high in selenium, which may help support your immune system

Generally, all processed meat products, including turkey, contribute a significant amount of sodium,” she said. Higher sodium contributes to high blood pressure and risk of cardiovascular events. The American Heart Association recommends no more than 2,300 milligrams a day and an ideal limit of no more than 1,500 mg per day for most adults. The AHA’s newest guidance on a heart-healthy diet emphasizes choosing lean cuts of meat and poultry over processed forms.

Use portion control, and consider eating the meat without the skin, especially if you indulge on a portion larger than the recommended 3-ounce serving.”

www.heart.org (https://www.heart.org/en/news/2021/11/23/is-turkey-healthy-for-you-read-this-before-you-gobble-any)

Well check out about White Meat vs. Red Meat:

1-White Meat

White meat is best known as meat that is lean, especially in comparison with red meat. The big point about white meat is that its fat content is less in comparison with red meat. Meats traditionally thought of as white (such as veal and even lamb) have been reclassified as red meats. Another advantage to eating white meat over red meat, which is also why health experts recommend it over red meat, is the lower number of calories that it contains. However, the difference in calories between white meat and red meat is not so great that it will absolutely ruin your waistline if you choose to eat some red meat once in a while.

2-Red Meat

Red meat is the victim of stereotypes that have been exaggerated to the point where it is today somewhat stigmatized as a food that is linked to cancer and higher fat and caloric content. While the cancer issue depends on what studies you look at and the higher caloric content is not that much over white meat, red meat does have benefits that white meat simply lacks. For example, the nutrients zinc, iron, thiamine and riboflavin (in addition to vitamins B12 and B6) appear in much greater abundance in red meat. Moreover, red meat is a great source of muscle-building protein as well as being the best source of the antioxidant called alpha lipoic acid. Still, red meat has been the subject of a lot of studies that connect it to health problems beyond cancer, like cardiovascular disease and even arthritis and hypertension.

Which One to Choose:

The bottom line is that no matter which meat you eat, you can guard yourself against health problems if you eat in moderation. While white meat is not tied to as many health problems as red meat is, it does not feature many of the benefits that you get in red meat, such as the vitamins and minerals. So if you want to get a dose of said nutrients, you should eat more red meat, but do so in a way that is only moderate

HERE IS SOME FACTS ABOUT TURKEY:

Because most cuts of turkey provide valuable amounts of protein, turkey is often regarded as a high-protein food. Skinned turkey breast will provide the most protein per serving, at 34 grams in 4 ounces. But you will still get 31 grams from 4 ounces of turkey leg and 21 grams from 4 ounces of turkey thigh.

In addition to protein, however, turkey is also rich in other nutrients. All B vitamins are present in turkey meat, including B1, B2, B3, B5, B6, B12, folate, biotin, and choline. (Because the biotin content of turkey meat is sensitive to the turkey’s dietary intake, the amount of this vitamin can vary greatly, with an approximate average of 0.8 micrograms in 4 ounces of turkey breast.) Turkey is a very good source for vitamin B3 and provides about 8.5 milligram in 4 ounces, or over 40% of the Daily Value (DV). It’s also a very good source of vitamin B6, at 0.64 milligrams in 4 ounces (32% DV). By providing 22%DV for choline in 4 ounces, turkey also ranks as a good source of this B vitamin.

In terms of minerals, turkey is richest in selenium and provides over 50% of the DV in a single 4-ounce serving. Zinc, copper, phosphorus, magnesium, potassium, and iron are also provided by this food in amounts varying from 5-15% DV.

All cuts of turkey contain omega-3 fats. However, the content of omega-3s in turkey can vary widely, depending on the turkey’s diet. One of the reasons we recommend pasture-raised turkey is the ability of turkeys to enjoy omega-3 containing plants and insects in natural pasture settings. As a general rule, the most favorable ratio of omega-6 to omega-3 fats is found in skinned turkey breast, where the ratio in non-pasture-raised turkey is approximately 10:1. This same ratio is about 13:1 in non-pasture-raised turkey leg or turkey thigh with skin. While there are only a few studies documenting the omega-6 to omega-3 ratio in pasture-raised turkey, those studies suggest that pasture feeding can lower the ratio to approximately 7:1. (There are some studies on pasture-raised chickens that show similar results.) Within the omega-3 family of fats, it is possible to get 10-60 milligrams of DHA (docosahexaenoic acid) from a 4-ounce serving of turkey, depending on the cut and diet consumed by the turkey. DHA is a unique omega-3 fat in terms of its ability to support healthy nerve function.

Protein Richness

When we rank all of our 100+ WHFoods based on their protein richness (how much protein they provide in comparison with their calorie content), turkey ranks first among all of our foods. A 4-ounce serving of skinned baked turkey breast provides about 34 grams of protein and over two-thirds of the Daily Value (DV). With 4 ounces of turkey leg, this number drops just slightly to 31-32 grams of protein. With 4 ounces of turkey thigh, it drops to about 21 grams. In these examples, the protein values are changing from cut-to-cut partly because of the way the turkey moves and uses its muscles, and partly because of the fat content of the various cuts. If the health benefit you are seeking from turkey is focused on protein richness, you’ll probably want to stick with skinned turkey breast as your preferred cut.

Other Health Benefits

Unfortunately, there is not as much research on turkey as there is on chicken, its fellow bird in the poultry category. Several preliminary studies show the protein richness of turkey to be of potential benefit in regulating blood sugar levels as well as insulin metabolism. These findings make sense since adequate protein intake in a balanced way throughout the day can be very helpful in managing blood sugar. In the area of cancer prevention, turkey shows that intake of it is not associated with increased cancer risk in the same way as red meats. However,they simply show that turkey intake does not raise this risk which is still  a plus compared to some other foods.

Description

Like chicken, turkey belongs to the bird (Aves) class of animals, and to the family of birds called Phasianidae. While there are many different breeds of turkeys, most of them belong to the same genus and species of bird, namely Meleagris gallopavo. Turkeys are truly native to North and South America – they were not brought to the “New World” by European settlers but were instead discovered to be already present and intimately involved with Native American cultures. Turkeys are relatively large birds that can reach about 30-35 pounds in weight. They can fly short distances at speeds of about 50-55 miles per hour and run at approximately 20-25 miles per hour.

History:

At 2.5 million tons of turkey meat per year, the U.S. is by far the world’s largest producer of turkey. (All countries in the European Union combined produce 1.75 million tons.) Smaller amounts of turkey are produced in Africa, Asia, and the Mediterranean. At about 450,000 tons, Brazil is the largest turkey producer in South America.

In the U.S., we consume an average of 16.5 pounds of turkey per person per year. That about is about one-quarter of our chicken consumption.

According to the National Turkey Federation, about 20% of all turkey (just over three pounds per person) is consumed on Thanksgiving Day, Gobble Gobble Day.

How to Select and Store:

It’s worth taking special care in the selection of turkey! Several aspects of turkey selection will help you maximize your health benefits from this World’s Healthiest Food. First, we recommend the purchase of fresh turkey. Technically, the U.S. Department of Agriculture (USDA) guidelines allow use of the word “fresh” only when turkey has never been stored a temperature below 26°F (-3°C). (Otherwise, the term “frozen” or “previously frozen” would be required.) Additives like sodium erythorbate, MSG, and salt are not allowed on fresh turkey, and that’s a major health advantage for you.

“Thanksgiving is associated with a significant increase in blood pressure — not to mention, body weight, body fat, and resting heart rate. The more a person weighs before the holidays, the greater the chance these numbers have of going up. One reason that blood pressure can spike as a result of a Thanksgiving meal, registered dietitian Elisa Bremner told Health Digest, is that many of our favorite Thanksgiving foods are often very salty (think: brined turkey and stuffing), which can raise blood pressure by impairing kidney function.

Holidays and family can be major stressors for people to begin with. Add to that a Thanksgiving meal loaded with fat and sodium, the metabolism of which puts further stress on the body. All of that combines with the disruption of routine that goes along with holiday scheduling, creating further stress and making squeezing in a workout difficult. What you have is, unfortunately, a perfect storm scenario for a cardiac event,” Dr. Tom Ingegno, a Baltimore-based acupuncturist, told Health Digest.”

Health Digest (https://www.healthdigest.com/284146/everything-that-really-happens-to-your-body-on-thanksgiving/)

We’ve made countless jokes about our “Thanksgiving pants“ and planned belt unbuckling as we prepare to indulge in a big meal on Thursday. And, in case you missed it, we’ve also done our best to calculate the number of calories we might consume if we don’t rein it in a little bit. But what actually happens to your system when you overeat during the holidays?

We asked Dr. Jay Kuemmerle, a gastroenterologist and professor of medicine at Virginia Commonwealth University and Dr. Daniel Hurley, an endocrinologist and consultant in the Division of Endocrinology, Diabetes, Metabolism and Nutrition at the Mayo Clinic, Rochester to walk us through how our bodies really handle the feast before us.

“The main difference that relates to Thanksgiving is the volume and constituents of the meal,” says Kuemmerle. “In large part the high fat can lead to feeling very full and slower digestion. This can cause the stomach to expand to a greater degree, which can be uncomfortable.”

Uncomfortable how? Well, as the stomach gets more distended from overeating, the growing pressure is relieved by releasing gas — that means some people will experience acid reflux and the urge to belch. Kuemmerle suggests thinking of the stomach as a balloon: It has some elasticity, but eventually reaches a breaking point and must relieve pressure.

Our bodies have a natural stopping point, but the brain is capable of overriding the stomach’s wishes to stop eating. That’s particularly true during a holiday meal, where variety and abundance are prized.

“There’s some suggestion that a wide variety of food, like at the Thanksgiving meal, tends to increase food intake,” says Hurley. This is often referred to as the “smorgasbord effect,” according to the Columbia University Press.

Thanksgiving differs from other meals mostly in ritual: The holiday prizes tradition over digestive mindfulness, hence the problems with variety and satiety. But in all other ways, the meal looks about the same to your digestive tract. (Which may be a comment on our abundant year-round food supply and not this holiday of abundance).

Below, how digestion works — on Thanksgiving and on all other days:

It turns out the expression “feast your eyes” is pretty dead on. As soon as you sit down at the table, the sight and smell of the food sends a signal to the brain and then down to the stomach to prime your digestive system for the meal, according to Kuemmerle.

That means, at the very first bite, your stomach is primed and ready to go. “When the first bite of food hits the stomach, it’s already revved up: acid and digestive enzymes have been released,” says Kuemmerle. “The stomach starts to expand to accomodate the meal.”

Your mouth plays a role too. “As food is chewed, digestive juice from the salivary glands starts the digestion,” explains Hurley. “The teeth involved in mastication break down the food into protein, carb, fat and then in the stomach, breakdown continues.”

As you eat, your stomach stretches and secretes acid and digestive enzymes to help digest the food. Once you get to a point where your stomach feels full, stretch receptors — a collection of sensory nerves in the stomach — send messages to the brain to tell it that it’s time to stop eating.

Again, this is where your brain can really misguide your body. “When we eat, ghrelin — the hormone that stimulates back to brain to say I’m full or I’m hungry — increases and activates the hunger or satiety centers in the hypothalamus of the brain,” explains Hurley. “But your central nervous system can override the hypothalamus — it’s the same reason we can stay awake, even if our brain is telling us we’re tired.”

Once your body determines fullness, the stomach grinds the food down into two to three millimeter pieces — small enough to fit into the small intestine. As the stomach does this, it begins to contract and reestablish its tone, while pushing the ground up matter and digestive liquid through the pylorus and into the duodenum, which is the upper part of the small intestine.

This process can be slowed, depending on what you ate. “A high fat meal with gravy and butter delays emptying of the stomach because fat is harder to digest,” says Kuemmerle. In other words? Your stomach’s ability to efficiently process its contents may rely on how much butter your Aunt Mable put in those mashed potatoes. This can delay stomach emptying, which is an important step of digestion because the food’s presence in the small intestine signals the release of important enzymes from the pancreas and galbladder. These pancreatic enzymes and bile help to digest carbs and proteins and emulsify fats, breaking the food down into amino acids and simple sugars to be absorbed into the blood stream.

Of note, Hurley explains, our metabolism can actually increase if we eat too much to help with digestion, which requires energy. But don’t get too excited, he says, “it’s not enough to overcome the calories we don’t need — it’s just enough to help us.”

The release of sugar in the blood stream triggers insulin, the hormone responsible for regulating blood sugar. Insulin and another hormone glucagon will store some sugar in the liver as glycogen (some fat is also stored in the liver). Every cell of your body requires glucose and muscles also requires a store of glycogen. What the body doesn’t use for these functions will be sent to fat tissue to be stored as fat — either subcutaneous fat or abdominal visceral fat.

As the digested material hits the end of the small intestine, specific vitamins get absorbed, bile gets reabsorbed and hormonal signals are sent to the brain.

Next, the body performs a really fascinating self-cleaning maneuver: As the matter continues into the colon (where water is reabsorbed and some additional nutrients are absorbed, according to Kuemmerle), the interdigestive period begins. All of the “indigestible material” — the detritus that didn’t make it through the first time — gets pushed through. The pylorus opens widely and the bigger stuff gets swept into the colon. A gallbladder contraction allows the pancreatic duct to get cleaned out. It is, Kuemmerle explains, a form of housekeeping to prep the body for the next meal.

“While the [conscious] brain is involved in chewing and swallowing and ‘starting’ the machinery,” says Kuemmerle. “The vast number of functions occur in the GI tract without us being able to regulate or be aware of it.”

And here you thought you were just sitting on the couch.