Too Much Salt in Your Diet and Too Little Activity in Your Day Can Lead to Cognitive Decline

by Joi

It’s imperative to get a little exercise each day to prevent cognitive decline and memory loss.

A study led by researchers at Baycrest in Toronto – in collaboration with colleagues at the Institut Universitaire de Gériatrie de Montréal, McGill University and the Université de Sherbrooke has found that older adults who have too much salt in their diet and too little exercise in their day are at a greater risk of cognitive decline. Naturally, they’d be candidates for more than just mental problems, they’re also at risk for a host of heart problems.

Researchers found evidence that high-salt diets coupled with low physical activity can be detrimental to cognitive health.

The finding, which appears online in the journal Neurobiology of Aging, ahead of print publication emphasizes the truth of what we often point out here on the mental fitness blog, what affects the heart (positively or negatively) affects the brain.

The study followed the sodium consumption and physical activity levels of 1,262 healthy older men and women (ages 67 – 84) residing in Quebec, Canada, over three years. The adults were recruited from a large pool of participants in the Quebec Longitudinal Study on Nutrition and Successful Aging (NuAge).

“We have generated important evidence that sodium intake not only impacts heart health, but brain health as well,” said Dr. Alexandra Fiocco, a scientist with Baycrest’s Kunin-Lunenfeld Applied and Evaluative Research Unit (KLAERU) and the study’s lead investigator.

“The results of our study showed that a diet high in sodium, combined with little exercise, was especially detrimental to the cognitive performance of older adults,” said Dr. Fiocco.

“But the good news is that sedentary older adults showed no cognitive decline over the three years that we followed them if they had low sodium intake.”

“These data are especially relevant as we know that munching on high-salt processed snacks when engaged in sedentary activities, such as watching TV or playing in front of the computer, is a frequent pastime for many adults,” said Dr. Carol Greenwood, a senior author on the study and internationally-renowned scientist in the field of nutrition and cognitive function in late life.

“This study addresses an additional risk associated with lifestyles that are highly apparent in North American populations.”

As the boomer demographic ages, experts expect to see more problems with cognitive decline (memory loss, dementia, Alzheimer’s Disease), but they hope that educating the public about lifestyle changes that can help delay or prevent normal, age-related cognitive decline. Adopting a healthy lifestyle which includes lots of healthy fruit and vegetables, daily activity, stress management, and making smart dietary decision (such as cutting back on salt and red meat) can help protect us long term.

By all means, adopt these lifestyle changes for yourself, your spouse, and your children – but also look out for your parents and grandparents. Maybe introduce Mrs. Dash seasonings to them as an alternative to so much salt. Also, if they’re health allows it, go for walks with them, even if it’s just around a store or the mall.

The more I read about brain fitness and cognitive decline, the more I realize just how much lies in our own hands. We have to make smart choices and keep on making them!

More “Salt-y Information”
“Those neurofibrillary tangles associated with Alzheimer’s Disease contain aluminum (an element that makes up 14 percent of the earth’s crust). While there’s no evidence suggesting that aluminum causes memory problems, it’s better to try to avoid it. One way to reduce the aluminum you absorb: Use sea salt instead of table salt, which is processed with aluminum to avoid caking. Other things that contain aluminum include nondairy creamers, antacids, cans, certain cookware, and antiperspirants.” – From You Staying Young by Dr. Oz and Dr. Roizen

 ** Don’t forget the salt content in foods and drinks. The amount of sodium in diet sodas, for example, is staggering.

Balancing for Your Brain?

by Joi

The following is a sponsored guest post:

Balancing for your Brain?

Legions of people go to the gym each day to train and develop their muscles. But with the regular media focusing so much on diet, exercise, and fitness; when do we get to focus on our mental health?

Wouldn’t it be wonderful to work the mind and the body at the same time? Well you can by incorporating BOSU Ball exercises into your workout.

Let’s take a brief look at your body to understand how this works. The brain combines with the spine and nerves to control movement for the entire body. This is your nervous system. The brain develops when it has to work as your neural network responds to new stimulus. One way that occurs is from strengthen existing connects as well as making new neural connections. A great way to make new links is to have your body try new things or old things in new ways.

If you are right handed, try picking up a ball and throwing it with your left hand. It probably felt weird and the ball didn’t end up anywhere near your target. Do it again. Notice how the movement feels strange and awkward. Now do it five more times. By the fifth time the motion should feel a little less strange. That is because your brain is learning and neural connections are being made to help with your coordination.

One of the easiest and fastest ways to train your brain is by doing balance exercises.

Using a Bosu Ball when doing normal exercises can help trigger neural growth. A BOSU ball means ‘both sides utilized’. This training tool is a rubber half ball that you use to add balance training to your workout.

Take a simple exercise like the pushup. While using a BOSU ball for the exercise under your hands, your body has to adapt to balancing and coordinating itself as well as pushing yourself up. This will lead to increased brain development as the body has to learn new muscle coordination and adapt to what you are making it do.

Balance exercises should be included as part of a normal training routine. It is a great way to train you body, as well as your mind, that will lead to better physical and mental health.

 

How to Strengthen Your Mind and Avoid Brain Atrophy

by Joi

Stretch and strengthen your mind with reading!

Stretch and strengthen your mind with reading – just be sure to read different books in different genres!

This morning I read a great article on Everyday Health (one of my favorite websites, and one that I visit daily, sometimes several times a day!).  The article was called “Longevity: 10 Ways to Add Years to Your Life.” After finishing here, I hope you’ll go read the entire article – there’s a wealth of information.

One of the 10 ways involved mental fitness, and as a mental fitness evangelista (I totally just made that word up… evangelist just sounded so “male”) I perked right up.  I actually haven’t even finished all 10 yet, I was THAT anxious to share this great advice and information with you.

A study funded by the National Institute on Aging (NIA) found that people who most often participated in information-processing activities, such as listening to the radio, reading newspapers, playing puzzle games, and visiting museums were 47% less likely to develop Alzheimer’s disease than those who participated least often in these same activities. The reason? “If you sit around and don’t exercise a muscle, it atrophies — and the same goes for the brain,” says Dr. Kimford Meador, MD, fellow with the American Academy of Neurology (AAN) and professor of neurology at the University of Florida. So get your brain working by engaging in mental stimuli that you enjoy. Mind exercises can be anything from reading a good novel to playing cards to working through crossword or Sudoku puzzles.  – From Everyday Health

If I were to condense all of this wonderful advice into a sentence, I’d go with, “Be an active participant in the world around you, always in tune with and in touch with what’s going on.”  When people cut themselves off from other’s and shut out the outside world, they put themselves in grave mental danger. If you don’t use a muscle, you lose a muscle.  Use your brain in many and varied ways each and every day.

  • If you think you’re social enough, become MORE social.
  • If you think you read enough, read MORE.
  • If you think you seek out fresh, new information often enough, learn MORE.
  • If you think you challenge your brain enough, challenge it MORE.

If you want to keep your mind strong and your brain fit, you have to be a proactive participant. PLEASE don’t just read mental fitness advice, heed mental fitness advice.

A final reminder: Don’t keep reading the same types of things over and over. Don’t keep seeing the same genres of movies over and over.  Growth never occurs in ruts and ruts never occur in growth. They’re enemies!  Branch out, spread your mental wings, and challenge yourself in new ways. Pick a subject this week that you know ZERO about and read everything you can get your hands on about it.  Google the subject and/or go to the library.  Make your goal to know as much as you  possibly can about this subject within 7 days.

Here are a few ideas:

If you’re feeling particularly feisty (I like that), choose more than one area of interest. Twice the fun, twice the benefit.  Stretch your mind and challenge it on a daily basis.

Make each moment count double,

~ Joi

Dig in the past! Challenge your mind by reading older books. Reading Shakespeare, the Bible, and books written prior to 1960 will strengthen your mind in ways you never dreamed possible. Your mind will work double-time as it’s challenged to bring the words and meanings of the past into the present. The Bible and Shakespeare are positively beautiful and I’d recommend them even if I didn’t know they were great for you mentally.

How Exercise Strenghtens Your Mind, Body, and Soul: Get That Body Moving!

by Joi

Panther Creek Park Hiking Trail Owensboro Kentucky

Exercise, such as hiking a great trail, is great for your mind, your body, and even your emotions. Exercise reduces stress and brings about a feeling of contentment and happiness.

Everyone knows that exercise is GREAT for you.  Being physically active isn’t only beneficial for the way you look, it’ s healthy for your bones, your cardiovascular system, your respiratory system, your brain, and even your emotional state.  When we exercise, we release endorphins.  Endorphins help reduce stress, improve our mood, and even bring about a feeling of happiness.  Endorphins could give dogs a run for “man’s best friend!”

Exercise also helps us to relax and even improves our sleep.  Obviously these add greatly to the physical and emotional benefits of exercise.

Exercise has also been shown to improve memory and mental ability and is believed by experts to be vital for maintaining desired brain function as we get grow older. Our generation is, for very good reason, concerned about Alzheimer’s prevention, dementia prevention, preserving our memory, and staying mentally fit.  We read everything we can get our hands on and vow to eat better, exercise more, and challenge our minds each and every day.

The problem is, many people stop right there! They don’t change their diet, they don’t seek out ways to become more active, and they keep doing and reading the same things over and over again.

On the mental fitness blog, we spend a great deal of time talking about brain food (foods we should be eating and not eating for optimum brain health) and we certainly look at different brain games and ways to challenge our minds.  Over the past year, we’ve spent more time discussing how exercise benefits the brain and strengthens the mind.   However, we have to remind ourselves daily that thinking about these things or reading about them isn’t going to bring about the desired results.  We have to make up our mind to actively pursue mental fitness.  We must be proactive about all aspects of our health: mental, emotional, and physical.

I hope you’ll vow, today, to become more physically active. The great thing is you don’t have to join a gym, get on a bike, or even play sports.  All of those things are great, mind you, but not everyone has the time or inclination to do any of these activities.  My advice is this: Simply MOVE MORE!

Below are ways to “sneak” more activity into your days:

  • When you go to the store, park as far away from the door as you possibly can!
  • Be mindful of the number of steps you take a day – the more the better.  You may even want to buy a pedometer to keep track of your steps. It’s actually a lot of fun to wear one on your waist and try to hit 10,000 (or more) steps each day.
  • Clean house like you mean it! Clean for a straight 30 minutes, exaggerating each movement.
  • When in the grocery store, take the long route to each item on your list. Remember, get your step count up.
  • Use a push mower for all, or at least part, of your yard.
  • Get in the habit of taking a 10-15 minute walk after breakfast and again after supper.
  • Take your dog for long walks – it’s great for both of you.
  • While watching television, lift weights, do yoga, or simply walk in place.
  • If you have a sedentary job, get up often and stretch, do lunges, and even jumping jacks (this is assuming no one else is around!)
  • If you’re a homemaker or work from home, make a point of having 3 fifteen minute activity bursts during the day. During each burst, get up and walk briskly through the house, turn on music and dance, or simply get in the floor and do the exercises you learned in gym class, circa 1970.  (jumping jacks, leg lifts, push ups…)
  • Find great hiking trails in your area. You’ll have so much fun you’ll want to go again and again and again. That, of course, is the idea.

Bottom line: Get that body moving and don’t ever let it stop.  A body in motion tends to stay in motion. A body NOT in motion tends to succumb to atrophy.  How’s that for shocking imagery?

Make each move count double!

~ Joi

The Number One Way to Head Stress Off at the Pass

by Joi

Holy Mole Comic Strip

When we commit to action, to actually doing something rather than feeling trapped by events, the stress in our life becomes manageable. – Greg Anderson

Stress is one of those dreaded things in life that, when it bites, feels as if it has a billion and one teeth. We find ourselves at its mercy, searching for ways to forcibly remove its teeth from our backside. We listen to Classical music, practice our favorite yoga poses, chant every relaxing affirmation we can remember, drink green tea, pet the cat, spray the room with lavender, take deep breaths, rub smooth stones… sometimes all at once.  It can be done. Trust me, I raised three daughters – who were all in their teens at once.

Ohm… Ohm… Ohm…..

In addition to the raising of the three, I also work from home full-time in our web publishing business. You know the drill.  When you’re in business for yourself, it’s all on you. Your success, your failure, your outcome, your bottom line – they’re all in your hands.  And the hands they’re in only add up to two, even though the work is more suited for about 8 hands.  Throw being a wife and mother on top of working from home – and then sprinkle it with an ecomony that’s hell bent on making paupers of us all and, you guessed it…

Ohm…. Ohm… Ohm…. where’s the lavender?…. I need more green tea… Bach or Beethoven?…. Somebody bring me the cat!!!

Throughout my life, however – yes, even when the three were in their teens – I’ve learned that the best way to really handle stress when it shows up on your doorstep isn’t to hide in another room.  The smartest thing isn’t to pull the drapes and try to hide, as though it’s with Jehovah’s Witness.  You can’t see me, I must not be home. Hop on your bike and ride away.

The funny thing about stress is this: It doesn’t hop on its bike and ride away. It also doesn’t fall for your “I’m not home” trick.  Stress knows you’re there and it’s not leaving until it sinks its teeth in.

As odd as it may seem, when stress steps onto your doorstep, the wisest thing to do is open the door before it even has a chance to knock. Get the jump on him and catch him off guard. Like all bullies, stress wants to feel as though it has the upper hand and the last say. These are its life sources, so to speak, and if you keep giving them to it, stress will see no reason to leave.

Meet Stress Head On!

One of my favorite ways to relax and unwind is to take my coffee or tea into the front yard, sit in a favorite lawn chair, and watch butterflies in our flower bed and birds at our bird feeders. I sit with our outside cats as our inside cat sits at the window, glaring out.  The cats apparently think it’s relaxing to watch birds, too, they never take their eyes off of them.

A few days ago, I was having a crazy bad day – one in which everything didn’t just go wrong, it went bizarrely wrong.  Needless to say, I practically ran to the front yard. Unfortunately, the stress was right on my heels and sat in a chair adjacent to mine. It occurred to me that I couldn’t outrun the stressors and there was no where to hide. As I watched a couple of gorgeous white doves (and wondered how dove hunters could live with themselves), I realized that the only way to DITCH the stressors was to DEFEAT the stressors.  So I said adieu to the doves, cardinals, cats, butterflies, and squirrels, grabbed my iced tea, and came back to the computer.

Within an hour I had all the things that were looming over me “knocked out” and returned to the front yard. This time I came alone and the only thing in the adjacent chair was my cat Hannah.

Ask yourself what things cause you the most stress. Money? Work? Feeling overwhelmed? Chores? Make no mistake about it, your stressor will come to you as soon as you ask for it. It’s waiting just around the corner. Always is. Now, summon up all of the common sense and intellect you have at your disposal and come up with ways to prevent the situations in which these particular stressors present themselves.

When you do so, you will have met stress at the door, stopped it in its steps, and slammed the door in its face.  Read the quote at the top again… never mind, I’ll bring it to you – When we commit to action, to actually doing something rather than feeling trapped by events, the stress in our life becomes manageable. – Greg Anderson

Now put that in your green tea and sip it!

Make each moment count double,

~ Joi

The adorable comic strip at the top of the post is the Holy Mole strip by Rick Hotton. To see more of this entertaining, inspirational, and one-of-a-kind comic strip see Holy Mole on Self Help Daily.

What are Bifocal Glasses?

by Joi

The following is a sponsored guest post. Enjoy!

Ever heard of Bifocal glasses? Not many people will have unless they have them or know someone who wears them. So here is what they are.

Bifocal glasses are glasses that have two optical powers. This means they help you see far away as well as helping you see up close. These are ideal for those that are both short and long-sighted.

It is believed that Benjamin Franklin invented the bifocal lens around 1784. However many historians believe it was not all his doing and that he may have not come with the idea himself at all. But, putting this aside, the bifocal lens was coined in 1824 and began to help many of those with poor vision.

The way it works is that the glasses lens is split into two. The top half will aid you with seeing far away and the bottom half will help you see up close. This allows you to switch from one viewpoint to the other with minimal effort.

Nowadays bifocal lenses are very common, but they do have their disadvantages. The split of the lens can take a lot of getting used to. You have to train your brain to look through the correct part. This takes time, and initially you will have to consciously tell yourself to look through the bottom when reading and to look through the top when driving. But in time this changes and you soon find yourself doing it without thinking.

The advantages of them, once used to them, are that you only have to deal with one pair of glasses. You will soon forget that they are there, and although they slightly magnify your eyes, this gives the illusion of large Bambi eyes, which are only an attractive feature. So do not be afraid of them if you are prescribed them. They do exactly what they are designed to do; to help you see everything.

If you fancy a change take a look at contact lenses online over at www.getlenses.co.uk.

Coffee Helps Prevent Alzheimer’s Disease

by Joi

Coffee Prevents Alzheimers Disease

This study certainly colors this coffee fanatic’s world beautifully! A study conducted by University of South Florida researchers has found that consumption of coffee prevents the occurrence of Alzheimer’s disease.

I knew I always loved Florida.

According to this study, caffeine boosts the blood levels of a critical growth of granulocyte colony stimulating factor (GCSF) protein, which is usually decreased in patients suffering with Alzheimer’s disease.

According to the study, the average American drinks 1 to 2 cups of coffee a day, considerably less than the amount researchers believe required to protect against Alzheimer’s disease.

The researchers believe that moderate daily coffee intake starting by middle age (the 30s, 40s, and 50s) is required to reduce the risk of developing Alzheimer’s disease. Apparently, even if you begin drinking coffee at a later age, you can still expect protection from Alzheimer’s Disease.

University of South Florida neuroscientist and lead author of the study Chuanhai Cao said, “Caffeinated coffee provides a natural increase in blood GCSF levels and the exact way that this occurs is not understood. There is a synergistic interaction between caffeine and some mystery component of coffee that provides this beneficial increase in blood GCSF levels.”

A few things occurred to me while reading this report:

  • Yes!
  • The average American drinks 1-2 cups? For me, that’s just getting started.

If you aren’t as huge a fan (addict, fanatic, lover…) of coffee as I am, and few are, try different approaches. Sweeten your coffee with Truvia or Stevia and add a little cream or even whipped topping.  You may also find that you like iced coffee better than hot. Naturally, I love them both.  I’m sure you saw that one coming.  For iced coffee, brew a strong pot of coffee, sweeten it a little, and allow it to cool.  Add ice and enjoy.

Starbucks has outstanding iced coffee that I drink all summer.  Some people order it with milk, but not me.  Straight on the rocks is how I like my iced coffee.

In all seriousness, Alzheimer’s Disease is a cruel, heart-breaking disease.  Entire families suffer along with the victim and currently there is no cure. We should all do anything and everything within our power to keep this disease off of our doorstep.  Preventing Alzheimer’s Disease is a topic you’ll see covered on Out of Bounds frequently because it’s one of our most passionate missions.  I urge you to search out all of the information you can to protect yourself from Alzheimer’s and other forms of dementia.

Make each moment count double,
~ Joi

Know Your Stress Triggers. Avoid Your Stress Triggers!

by Joi

Stress Triggers, how to avoid them and stres less!

All of us, even the most laid back people in the world, have stress triggers. Simply put, stress triggers are people, events, situations, or circumstances that cause us to feel anxious and stressed.   Like kryptonite to Superman, these stress triggers keep us from functioning at our peak and they rob us the normal peaceful life we crave. And deserve.

Many times if an individual is looking for ways to feel less stress and anxiety, simply identifying their stress triggers can help a lot. After all, half the battle is always knowing who or what you’re battling.

A really common stress trigger is money problems. Most of us feel stress like never before when the cash flow is more of a cash trickle.  Full blown stress hits when the bills waiting to be paid outnumber the bills that are needed to pay them!  For those of us who know, full well, that money is a stress trigger, the wise thing to do is to put forth EXTRA effort to make more and/or spend less.  Someone once told me that, because of the economy, they were getting a second job.  When I pointed out that that would be pretty stressful, to spend so much time working – I couldn’t argue with their answer, “Nothing could be as stressful as worrying about money all the time.”

The fact that coupons and “extreme coupon reality shows” are so popular right now indicates two things:

  1. The economy isn’t completely back on its feet yet.
  2. People are looking for ways to ease the stress of not having as much money as they want.

Basically, there are two kinds of people in the world: Those who complain and those who do something about it.  The latter handles the situation and battles their stress triggers, while the former is at their mercy.

Money is, of course, only one of many potential stress triggers.  Certain situations can trigger stress and, when possible, avoiding them is necessary. Same can be said for certain people.  Sometimes avoidance is the only peaceful resolution.  If avoidance ISN’T an option, think of things YOU can do to make the situation better.

The best time to think about, identify, and make a plan for dealing with stress triggers is while you aren’t feeling particularly stressful or anxious.  Sit and think about times in your life when you’ve felt tense, stressed out, on edge, or anxious.  Ask questions such as, “What was I doing?  Where was I? What made me feel this way?”

The stress triggers will come into focus and you’ll be able to identify them right away. Remind yourself that you’re in control and challenge yourself to come up with ways to get rid of these stress triggers.

No one is at their best when they’re stressed because NO ONE wears stress well. Do all you can to reduce the amount of stress in your life and you’ll increase the peacefulness and enjoyment of your life.

Make each moment as peaceful as possible!
~ Joi

Vitamin B12 and Protein: Vital for Mental Health

by Joi

B12 Vital for Mental Health

Vitamin B12 is one of the most powerful tools in the Prevent Alzheimer’s and dementia arsenal. I know that, you know that, even my cats know that. To me, the real importance of the study is that it deals one more body blow to modern diet recommendations, which tell us that protein and fat are the enemies of good health.

However, mental fitness experts point out that protein is where nature meant us to get our B12 from. And, let’s face it, nature knows what its doing.

The only natural food sources of vitamin B12 are animal products like fish, meat and eggs.

Research proves that protein keeps you healthy and strong.  Recently I was doing a great deal of research on skin health – as it relates to aging as well as components of a healthy skin diet.  Source after source after source pointed out the importance of protein. Basically, my research showed that protein is VITAL for healthy skin and a healthy complexion.  If you’re interested in keeping your skin looking as young as possible (and who isn’t?!), protein is a secret weapon.

Even more importantly,  in addition to being necessary for good heart health, protein prevents serious problems (even more serious than wrinkles!) like depression and Alzheimer’s.  Even a slight deficiency in B12 can lead to anemia, fatigue, and depression.  Even more frightening, a long term deficiency in B12 can potentially cause permanent damage to the brain.

 

Here are some food sources of vitamin B12:

  • Eggs (here’s something that might shock you – you’d have to eat almost half a chicken to get the same amount of B12 you can get in just one egg)
  • Chicken
  • Fish
  • Beef
  • Cheese
  • Crab
  • Lobster
  • Liver

As with other vitamins and nutrients, don’t rely on supplements. Get your vitamins from the food you eat.  You have more riding on it than you can afford to lose.

Make each moment count double!

~ Joi

     

     

    The Connection Between Seafood Omega-3s and Mental Health

    by Joi

    Alaska Salmon

    About a year ago, the Alaska Seafood Marketing Institute sent me a wonderful package of recipes and health information to use for my food blog. Last night I was looking through the recipes for one in particular for salmon. While sorting through delicious-sounding recipes, I came across a pamphlet titled “Seafood Omega-3s and Mental Health.”

    Obviously, mental fitness and brain health are of the utmost interest to me, so I put my recipe search on hold and read the information front to cover.

    Fascinating! If I didn’t already love fish madly, I’d certainly begin a love affair now. Seriously, who wouldn’t want to eat more fish? It’s delicious, low fat, usually low calorie, great for your heart, and now we learn just how great it is for our mental health.

    I sat down to the computer to type in the wonderful article – then it hit me, I’m sure they have a pdf on their website. Lo and behold they didn’t let me down. If mental fitness and the health of your brain are as important to you as they should be, I hope you’ll click the following link and read the article. It’s short but it’s packed with great information, particularly in the areas of depression, postpartum depression, and Bipolar Disorder.

    Even if these subjects aren’t relevant to you personally, you’ll learn just how vital omega-3s are to the brain’s functions. Read Seafood Omega-3s and Mental Health for more information.

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