“Deep-water fish, such as salmon, are rich in omega-3 essential fatty acids, which are essential for brain function.”, says Dr. Ann Kulze.

Dr. Ann Kulze   (Ann Kulze, MD, author of Dr. Ann’s 10-Step Diet: A Simple Plan for Permanent Weight Loss & Lifelong Vitality).

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.

Lastly the prevention of diseases that can impact all organs including our brain.  With obesity comes the risk of heart disease, diabetes II, that can lead into further problems down the road with other systems of the human body.  To get on prevention check if your body mass index is in the range it should be and if your not sure check online BMI where it is for free.  If you need assistance with a good diet plan but more importantly knowing how to get in a regular routine of living a healthy life through diet, habits, balancing rest with exercise than you have come to the right site.  For no fee, no donation, no hacking go to healthyusa.tsfl.com and take a peek at what we offer which is at such a reasonable price.  We provide more of a reachable goal for you with having Dr. Anderson through access of his book “Dr. A’s healthy habits” with a personal coach and the foods to eat while your dieting.  If you have any questions or set backs and need to converse with someone that’s what your personal coach is there for; we provide support.  Take a peek go to healthusa.tsfl.com and you may just like what you see.  Join me and so many others in attempting to reach the goal of getting back in the right weight for our height.  I hope to hear from you.

“Get plenty of aerobic exercise, at least 20 minutes every other day,” said Professor Klemm who is the author of the book Memory Power 101.

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.

“No matter what your brain status or age, there is much we can do to significantly improve brain functions and slow brain aging.”

Dr. Larry McCleary  (Former Acting Chief, Pediatric Neurosurgery, Denver Children’s Hospital Author of The Brain Trust Program)

First let us look at the functions the brain has in its operations:

–Memory

Memory is probably the easiest of the cognitive domains to understand. Memory is the process through which new information about our world is encoded, stored and later retrieved by our brain cells. The ability to remember new facts and new ways of doing things is not only key to our ability to maintain independent lives, our memories are what individualizes each and everyone of us. Our personal memories of past experiences and of family and friends are valuable treasures. Sadly, these treasures are often lost or become tarnished as we age and in tragic cases, with the onset of dementia. For this reason alone, it is necessary that we continue to exercise and activate the neural networks that form our memories. It is also important that we continue to find new strategies and tools to help us form new memories.

–Focus

We live in a world of instant communication and sometimes the demands of work and family can become unbearable and seemingly never-ending. When we become mentally fatigued or over burdened we can lose our ability to prioritize, our ability to identify important information and our ability to stay on task. At home, at the office and at school, we are constantly pulled in multiple directions at the same time and losing focus and concentration can result in us failing to meet our obligations. In addition to providing our brains with the rest and relaxation it needs to operate at its best, it is also important that we engage in brain exercises that can improve our ‘mental endurance’, focus and concentration.

It is also important that we exercise this cognitive domain to find new strategies to overcome specific challenges such as ADD/ADHD. You need to provide your brain with the best and newest brain fitness tools that will improve your concentration and strengthen your mental endurance. Which can be done through games and exercises that will engage your brain and sharpen your focus and teach you new ways to stop wasting time. With stronger concentration skills, improved attention to detail, and sharper focus you can expect to live life with less confusion, less stress and a greater feeling of mental clarity. Strengthening your focus is a surefire way to improve your performance at work or at school.

–Word Skills

Language is the highly evolved human skill that enables us to effectively communicate our thoughts and emotions with the rest of the world. Language is what allows us to grow as people, to share ideas with others and to form the social bonds that bring true value and meaning to our lives. And the fabulous fact about our word skills and capacity for language is that we can continue to improve these skills over the course of our lives.

Unfortunately, on the other side of the coin is fact that our spoken and written word skills can degrade over time with out practice. I’m sure we can all remember a time during conversation when we found ourselves dumbfounded and embarrassed as we struggled to find a word stuck on the tip of our tongue. Or maybe we can remember a time when we mis-used or mis-spelled a fancy word in an important email. As we grow, it is important that we continue to expand our vocabulary, improve our language comprehension skills and find new ways to make our words mean more to the people in our lives.

You can do this through fun and effective brain fitness games and tools to help them continue to grow their capacity for language. Improving word-skills with brain fitness games and exercises is a sure fire way to increase your verbal communication confidence and reduce social anxiety.

– Coordination

From the moment we wake up in the morning until we fall asleep at night, we humans are constantly on the move! And for most of us, our ability to make purposeful, timely and accurate movements is often taken for granted as we go about our day. But the truth is that our ability to perform the seemingly infinite number of goal directed movements we make is the result of our brain precisely detecting sensory information from the world around us and integrating it with our internal motivations to accurately execute the appropriate motor commands that tell our muscles how to move.

Unfortunately, as we age, this process becomes more difficult and moving about the world can become more challenging than it once was before. For most of us, our senses tend to dull, our reaction times become a bit slower and seemingly simple motor tasks such as writing, driving our car and moving about to enjoy the things we love to do can become more difficult. For this reason, it is important that we not only exercise our muscles to maintain strength and flexibility to stay mobile, but that we also exercise the areas of our brain that are involved in coordinating our movements.

You need to provide yourself with fun and challenging brain fitness tools that will help  improve your sensory perception, manual dexterity, spatial awareness and precision of movement. By doing you can continue to make the most of your independent lifestyle.

– Critical Thinking

Critical thought can also be referred to as our brain’s ‘executive function’. And as such, we can think of our critical thinking skills, as the analysis tools used by the CEO of our brain.

Critical thinking skills are the tools we use to objectively analyze information, recognize patterns, follow logical rules, strategize, and solve problems. It is also the brain function that provides us with the ability to form the complex chronological and spatial plans we use to navigate our lives. Everyday we use our critical thinking skills to objectively analyze the world we live and thrive as individuals.

Along with Language, higher order critical thinking skills are what separate us humans from the rest of the Animal Kingdom. And anatomically speaking, the parts of our brain that allows us to think critically reside in the most highly evolved parts of our brain, the frontal and temporal lobes of the cortex. Sadly, it is most often our critical thinking skills that decline with age-related dementia. Our critical thinking skills also need to be fostered at an early age and throughout our lives in order for our brains to operate at their best.

Fortunately, research investigating the phenomenon of neuroplasticity has taught us that we can actually change the way our brains are wired. By engaging in intellectually stimulating activities and by taking on cognitive challenges we actually have the ability to strengthen our critical thinking skills and improve our executive function. But if we want to enhance our critical thinking skills globally, it is important that we exercise our executive functions individually and as a whole. For example, it is important to engage in a variety of different brain exercise designed to improve deductive reasoning, logical reasoning, pattern recognition skill, strategic decision-making skill and the efficiency of our brain’s ability to process information.

By taking a ‘whole- body approach’ and incorporating brain fitness into your daily routines you will be making the lifestyle changes needed to sharpen your minds and reduce your risk of dementia.

Since the human brain peaks in size at about age 20 and then starts to shrink, you might think that by age 70 or 80, you’d be lucky to remember your name. The good news is that

memory loss is not inevitable. “There are examples of people who have lived to 123 years of age who died with completely intact memories and no evidence of neuropathology,” said Sam Gandy, MD, PhD, director of the Center for Cognitive Health at The Mount Sinai Medical Center in New York City.

The heart is like the engine to a car but for us it’s the “pump” for the human body; without the engine the car won’t run and without the pump we won’t live.  The normal size of the heart is about the size of your fist, maybe a little bigger.  It pumps blood continuously through your entire circulatory system.  The heart consists of four chambers, 2 on the right and 2 on the left.  The right side only pumps high carbon dioxide levels of blood, after all the oxygen was used by the tissues and returns to the heart in the right upper chamber and leaves to the lung from the right lower chamber.  From the lungs it than goes to the left side of the heart now, which is a very short distance as opposed to where the left side pumps the blood.  The L side of the heart pumps blood to the feet, brain and all tissues in between with high oxygen levels of blood.   This is why the L side of the heart does more work than the R side since the blood leaving the L side has a longer distance in distributing oxygen.  The heart pumps the blood with high oxygen blood levels to reach all your tissues and cells, going to the feet, brain, and to all other tissues in between returning home again to the right side of the heart (upper chamber) to get sent to the lungs again for more oxygen.  This is why the muscle on the L side of the heart is larger than the right, it works harder.  Every time your heart beats (the sound we call lub dub) the organ is sending out a cardiac output of blood either to the lungs for more oxygen or to the body tissues through the aorta to give oxygenated blood to your tissues and cells.  This is the mechanics of how the heart works in our body.

Let’s see what can occur if the heart doesn’t function properly.  If your heart is not pumping out a sufficient amount in your cardiac output to either the lungs (from rt. Side) or to the tissues (from the lt. side) than it tries to work harder where it does ok at first but over time weakens.  As this weak heart struggles to pump blood the muscle fibers of the heart stretch.  Over time, this stretching leaves the heart with larger, weaker chambers.  The heart enlarges (cardiomegaly).   If this continues to go on this could go into R or L sided heart failure.  When this happens, blood that should be pumped out of the heart backs up in the lungs (L sided failure) or in the tissues (R sided failure).  The side the failure is on doesn’t allow proper filling of the chambers on that side and back up happens; so if on the L the fluids back up in the lungs or the R the fluids first back up in the veins which can expand to hold extra blood but at some point dump the extra fluids in your tissues (This is edema in feet first due to gravity).   This is all due to overloading of the blood not filling up in the chambers of the heart to make a good cardiac output of blood and in time the fluid backs up (bad pumping=backup of blood=fluid overload in the lungs (pulmonary congestion) to fluid staying in the skin (first the lower extremities due to gravity=feet which we call edema working its way up the legs.).  This condition in time with no treatment will go into congestive heart failure (CHF) to the other side of the heart if not controlled.  CHF can range from mild to severe.   There is 670,000 cases are diagnosed with this every year and is the leading cause of hospitalization in people over 65 y/o.  Causes of CHF are: heart attack, CAD (coronary artery disease), cardiomyopathy, conditions that overwork the heart like high blood pressure, diabetes and obesity (These diseases can be completely preventable or at least well controlled). *

There is many of us in this world with knowing how our activity/exercise, eating, and habits could be better for health but do little action if any on our own to change it, which is a large part for certain diseases being so high in America (diabetes, stroke, cardiac diseases=high blood pressure, atherosclerosis, arteriosclerosis to CHF and more).  If people were more healthier and more active regarding these diseases alone it would decrease in population creating a positive impact on how our health system with insurance presently (a disaster) with our economy for many could get better.  A healthy heart can pump to all parts of the body in a few seconds which is good cardiac output from the organ but when it gets hard for the heart to keep up with its regular routine it first compensates to eventually it decompensates causing ischemia (lack of oxygen to the heart tissue).  It’s like any tissue in the body, lack of oxygen=lack of nutrients to the body tissue=STARVATION and with lack of oxygen will come PAIN eventually to death if not treated.  Take the heart, if it isn’t getting enough oxygen it can go into angina.  That is reversible since it is heart pain due to not enough oxygen to the heart tissue=no damage but if left untreated what will occur is a heart attack=myocardial infarction (MI) and is permanent damage because scarring to the heart tissue takes place.

Let’s understand what the heart can develop over time with an unhealthy heart due to bad health habits.  If you are eating too much for too long foods high in sodium your vessels will narrow in size.  By allowing this you increase the pressure in the vessels that increases your blood pressure called hypertension.  If you are also inactive you are at risk of obesity which puts stress on the heart and in time causing high B/P.  Constantly be in a high B/P and this could cause the vessel to rupture (at the heart=possible heart attack, at the brain=possible stroke, also called CVA with both on high occurrences in our population of the US.).   With bad habits (especially poor diet, inactive, and smoking) you can cause over time atherosclerosis=a blockage in the artery with the resolution surgery (from a cardiac catheterization up your groin or having difficulty in the arm to the heart where an angiogram to an angioplasty with possibly a stent is performed or if the blockage to blockages is so bad a CABG=coronary artery bypass=a 6hr plus operation where diversion of a vein from your leg (donor graft site) around the blockage is done.  Smoking can lead to this but it also can cause your vessels to become brittle=arteriosclerosis.  Healthy Habits would impact a positive result for all people who have had this diagnosis before but most important be a great PREVENTATIVE measure for people not diagnosed with cardiac disease.    There are 4 things you have no control over heredity, age, sex, and race but healthy habits are sure to benefit you by keeping the odds down of you inheriting, help your age factor, and race a lot can be associated with eating cultural habits. *

If you make the decision to live a life that’s healthy for your heart through proper eating, doing healthy habits and doing some exercise or activity with balancing rest in your busy schedule and would like direction or want to expand your diet/exercise/healthy habits then you came to the right blog.  Go to my website for no fee, no charge, no hacking, just letting you check us out to look further in understanding how to take a healthier shape for your life with Dr. Anderson and even myself as your health coach in helping you learn what healthier habits or changes you feel you need and want for a healthier way of living. It allows you to make all the decisions in what you want to do regarding your health.  Includes what to eat (diet), what exercise/activity, and what healthy habits you want to add in your life.  We just provide the information and healthy foods in your diet through information to broaden your knowledge even a catalog on diet foods, if you so choose to do so.  You make all the choices.  Wouldn’t you want less heart disease or obesity or diabetes for yourself and for others throughout the nation including the future generations?  Than join me and others.  Thank you for taking the time to read my article in how we can help you with others gets healthier you including a healthier USA.  Click onto heathyusa.tsfl.com and I hope to hear from you soon.  If you like what you see spread the good cheer.   Let’s build a stronger foundation regarding HEALTH in America.

Some fresh foods are more powerful than others.  Some foods have more than their great taste but also healthy vitamins, minerals, and disease-fighting nutrients. Pack your meals adding this range of wholesome choices to your diet.

1.) Alfalfa sprouts – you can add them to your salad, fruits, lean meats, even for you vegetarians to your veggie or bean burger.  You be creative and try alfalfa sprouts to many of your lunch and dinner meals.

2.) Apples are the richest fruit source of pectin, a soluble fiber that has been shown to lower blood pressure, reduce cholesterol, decrease the risk of colon and breast cancers, and maybe even lessen the severity of

diabetes.  Try throwing a few slices on your sandwich or toss with your salads adding toasted pecans/walnuts or whatever nuts you love, and have a light vinaigrette for a delicious salad (one of my favorite is raspberry flavored). With so many varieties available, you’ll never get bored finding new ways to have apples to your daily diet.

3.) Avocados Just one half of a medium-size avocado contains more than 4 grams of fiber and 15% of your recommended daily folate intake. Cholesterol-free and rich in monounsaturated fats and potassium, avocados are also a powerhouse for heart health.
Avocados can be the base for a creamy homemade sandwich spread, or add a few chunks to your favorite salsa for a simple and delicious way to dress up grilled chicken or fish. Beets are loaded with antioxidants and have been found to protect against cancer, heart disease, and inflammation. Naturally sweet and full of fiber and vitamin C, beets make a delicious and nutrient-packed addition to any meal.

4.) Beets give a try as finely grated raw beets in your salads or roast them along with sweet potatoes and parsnips for a colorful and flavorful side-dish—just remember if you boil them it will decrease their nutritional value. And don’t forget about the leafy green tops, which are rich in iron and folate, and can be prepared much like their cousins, Swiss chard and spinach

5.) Cranberries great for protecting against urinary tract infections, but did you also know they may improve blood cholesterol and aid in recovery from strokes?  Cranberry juice has also been shown to make cancer drugs more potent.
Remember, the available frozen year-round, enjoy these tart and tangy berries fresh during their peak season which is from October through December.

6.) Papayas-Trying to get more vitamin C in your diet? One cup of papaya cubes supplies more than 100% of your daily requirement, as well as a hefty dose of potassium and folate. It is also a good source of vitamins A and E, two powerful antioxidants that protect against heart disease and colon cancer.
Savor the rich, and enjoy a buttery flesh of this tropical fruit in smoothies and salads, or simply scoop it out of the shell with a spoon.

7.) Quinoa-Is a packed with a variety of nutrients, including iron and copper, this has been known as the ancient seed “the mother of all grains.” Quinoa contains all the essential amino acids, making it a complete protein (perfect for vegans and vegetarians). It is also a great source of magnesium, which relaxes blood vessels and has been found to reduce the frequency of migraines. Researchers have found that consuming dietary fiber, specifically from whole-grain products such as quinoa, reduces the risk of high blood pressure and heart attack.

Keep your engine of the body=THE HEART in top shape by substituting quinoa for rice or pasta in your next meal. It makes a great base for seafood dishes and mixes well with beans.

8.) Raspberries-The tart, sweet, and incredibly juicy fruit.  Have one half cup of these berries provides a whopping 4 grams of fiber and more than 25% of the daily recommended intake for both vitamin C and manganese. Raspberries also contain a powerful arsenal of antioxidants, including members of the anthocyanin family, which give raspberries their ruby-red hue and antimicrobial properties.
I enjoy them in my salad or raw in my hand, after washing them but try a few berries with your morning cereal if you want.

9.) Spinach-Powerful antioxidants in spinach have been found to combat a variety of cancers, including ovarian, breast, and colon cancers. And it’s good for the noggin: Research indicates that spinach reduces the decline in brain function associated with aging and protects the heart from cardiovascular disease. Although it contains relatively high amounts of iron and calcium, oxalate compounds bind to these minerals and diminish their absorption. This vegetable has a mild flavor, so I spice it up with garlic, or you can try olive oil, and onions.