Monday 27 February 2012
Saturday 25 February 2012
How to Improve Your Brain Health
How to Improve Your Brain Health
10 Ways to Increase Memory, Concentration, and Cognitive Abilities
Read more at Suite101: How to Improve Your Brain Health: 10 Ways to Increase Memory, Concentration, and Cognitive Abilities | Suite101.com http://l-pawlik-kienlen.suite101.com/how-to-improve-your-brain-health-a53255#ixzz1nSNS5h6e
A healthy brain not only improves your memory and concentration, it reduces the risk of Alzheimers and other diseases. Here are 10 ways to increase your cognitive skills.
Improving your brain health can protect you from dementias, increase your memory, and sharpen concentration. Everything you do affects your brain and intellectual skills.
“Whenever you read a book or have a conversation, the experience causes physical changes in your brain,” says science writer George Johnson, author of In the Palaces of Memory. “It's a little frightening to think that every time you walk away from an encounter, your brain has been altered, sometimes permanently.”
These expert-endorsed tips will improve the way your brain functions and increase your overall health.
10 Ways to Improve Your Brain Health
1. Do “neurobic” exercises to strengthen neural pathways. Certain cognitive exercises and brain games can create new associations between different brain parts, says neurobiologist Lawrence Katz of Duke University. Neurobics include getting dressed or showering in the dark, switching what you normally wear on one side to the other (e.g., put your watch or bracelet on your opposite wrist), using your opposite hand to brush your teeth, and cooking ethnic foods that you’ve never prepared before.
2. Limit your alcohol intake to keep your brain "big." The more alcohol you consume, the lower your brain volume becomes. Scientists at Wellesley College in Massachusetts found that low to moderate levels of alcohol helps protect your health from cardiovascular disease, but heavy drinking shrinks brains. These researchers define heavy drinking as more than 14 drinks per week, moderate drinking as 8 to 14 drinks per week, and low as less than 7 drinks per week. To improve your brain health, keep the alcohol consumption to a minimum.
3. Try something new to sharpen concentration. An active brain can slow the mental decline that comes with age. “A lifetime of good mental habits pays off,” says University of Alberta researcher Dr. Dennis Foth. “People who are curious at a young age are more likely to be mentally active and stay active as they age. And we found it's never too late to start. With a little effort, even people in their 70s and 80s can see dramatic improvements.” Memorizing poetry, learning a new musical instrument, or taking Spanish or French lessons are great ways to increase memory and sharpen concentration.
Read This Next
* How to Improve Brain Function
* Foods That Increase Brain Power
* How to Improve Memory and Brain Power
4. Smell the sandalwood to increase your memory. “Natural scents have a direct pathway to the brain and research shows that some chemical constituents of aromatherapy oils, particularly…sesquiterpenes can cross the blood-brain barrier and increase oxygen flow to the brain,” says Michelle Schoffro Cook, doctor of natural medicine and author of The Brain Wash. Extra oxygen increases energy, immune function, positive moods, and learning. Frankincense and sandalwood are particularly effective at increasing oxygen levels in the brain. Aromatherapy also decreases stress (and stress decreases brain health).
5. Do the tango to strengthen cognitive abilities. Dance requires twists and turns that strengthens brain connections. Learning the cha-cha-cha can nourish brain cells, which translates to cognitive skills in the real world. “Exercise can protect the brain against environmental toxins by counteracting free radicals and reducing inflammation,” says Schoffro Cook, author of The Brain Wash. Physical activity is one of the best ways to promote the growth of new brain cells and reduce the risk of Alzheimer's.
6. Sleep to boost memory. Your brain requires huge amounts of energy to function properly; sleep boost memory and allows your brain to process information. “Though it's not sexy, the traditional sleep advice is still effective,” says Dr Rachel Morehouse of the Atlantic Sleep Centre. Sleep little – if at all – during the day because naps rob you of sleep at night. To improve your overall brain health, get up and go to bed at set times. Stay active but avoid exercising in the evening because it keeps you awake. Wind down before you go to bed with music or a book. To improve your memory, enjoy healthy food, eat light meals at night, and avoid caffeine.
7. Volunteer to lower your stress and increase mental functioning. “Good Samaritans have been found to have lower stress levels and a sense of well-being, factors that add up to better overall health, including brain health,” says Schoffro Cook, author of The Brain Wash. The brain benefits of volunteering include increased mental functioning and better communication skills. The key may be in the “helper’s high” – the sense of calmness and well-being that comes from helping others. Volunteering can also improve your brainy health by raising your self-esteem and feelings of self-efficacy.
8. Socialize with people to improve your memory. Talking can increase memory and cognitive skills, says Oscar Ybarra, a psychologist at the University of Michigan. Further, he believes that visiting with a friend or neighbor may be as helpful as doing a crossword puzzle. About his study, he said, “Short-term social interaction lasting for just 10 minutes boosted participants’ intellectual performance as much as engaging in so-called ‘intellectual’ activities for the same amount of time.”
9. Strive for variety. Don’t rely on a particular practice, supplement, or food to improve your brain health. Instead, incorporate different activities into your life. For instance, take a child hiking if you normally spend time with adults; go for a run instead of the usual yoga class. The more you challenge your brain and body, the healthier and stronger they become. Playing brain games can also improve your brain health.
10. Reduce your exposure to neurotoxins. Harmful chemicals, food additives, and chemically altered ingredients can harm your brain and body health. While it’s not possible to completely eliminate pollution from your environment, you can limit it. Pure products, organic produce, natural fragrances, whole foods, and fresh air will improve your brain health and sharpen concentration
Read more at Suite101: How to Improve Your Brain Health: 10 Ways to Increase Memory, Concentration, and Cognitive Abilities | Suite101.com http://l-pawlik-kienlen.suite101.com/how-to-improve-your-brain-health-a53255#ixzz1nSNfGgF9
10 Ways to Increase Memory, Concentration, and Cognitive Abilities
Read more at Suite101: How to Improve Your Brain Health: 10 Ways to Increase Memory, Concentration, and Cognitive Abilities | Suite101.com http://l-pawlik-kienlen.suite101.com/how-to-improve-your-brain-health-a53255#ixzz1nSNS5h6e
A healthy brain not only improves your memory and concentration, it reduces the risk of Alzheimers and other diseases. Here are 10 ways to increase your cognitive skills.
Improving your brain health can protect you from dementias, increase your memory, and sharpen concentration. Everything you do affects your brain and intellectual skills.
“Whenever you read a book or have a conversation, the experience causes physical changes in your brain,” says science writer George Johnson, author of In the Palaces of Memory. “It's a little frightening to think that every time you walk away from an encounter, your brain has been altered, sometimes permanently.”
These expert-endorsed tips will improve the way your brain functions and increase your overall health.
10 Ways to Improve Your Brain Health
1. Do “neurobic” exercises to strengthen neural pathways. Certain cognitive exercises and brain games can create new associations between different brain parts, says neurobiologist Lawrence Katz of Duke University. Neurobics include getting dressed or showering in the dark, switching what you normally wear on one side to the other (e.g., put your watch or bracelet on your opposite wrist), using your opposite hand to brush your teeth, and cooking ethnic foods that you’ve never prepared before.
2. Limit your alcohol intake to keep your brain "big." The more alcohol you consume, the lower your brain volume becomes. Scientists at Wellesley College in Massachusetts found that low to moderate levels of alcohol helps protect your health from cardiovascular disease, but heavy drinking shrinks brains. These researchers define heavy drinking as more than 14 drinks per week, moderate drinking as 8 to 14 drinks per week, and low as less than 7 drinks per week. To improve your brain health, keep the alcohol consumption to a minimum.
3. Try something new to sharpen concentration. An active brain can slow the mental decline that comes with age. “A lifetime of good mental habits pays off,” says University of Alberta researcher Dr. Dennis Foth. “People who are curious at a young age are more likely to be mentally active and stay active as they age. And we found it's never too late to start. With a little effort, even people in their 70s and 80s can see dramatic improvements.” Memorizing poetry, learning a new musical instrument, or taking Spanish or French lessons are great ways to increase memory and sharpen concentration.
Read This Next
* How to Improve Brain Function
* Foods That Increase Brain Power
* How to Improve Memory and Brain Power
4. Smell the sandalwood to increase your memory. “Natural scents have a direct pathway to the brain and research shows that some chemical constituents of aromatherapy oils, particularly…sesquiterpenes can cross the blood-brain barrier and increase oxygen flow to the brain,” says Michelle Schoffro Cook, doctor of natural medicine and author of The Brain Wash. Extra oxygen increases energy, immune function, positive moods, and learning. Frankincense and sandalwood are particularly effective at increasing oxygen levels in the brain. Aromatherapy also decreases stress (and stress decreases brain health).
5. Do the tango to strengthen cognitive abilities. Dance requires twists and turns that strengthens brain connections. Learning the cha-cha-cha can nourish brain cells, which translates to cognitive skills in the real world. “Exercise can protect the brain against environmental toxins by counteracting free radicals and reducing inflammation,” says Schoffro Cook, author of The Brain Wash. Physical activity is one of the best ways to promote the growth of new brain cells and reduce the risk of Alzheimer's.
6. Sleep to boost memory. Your brain requires huge amounts of energy to function properly; sleep boost memory and allows your brain to process information. “Though it's not sexy, the traditional sleep advice is still effective,” says Dr Rachel Morehouse of the Atlantic Sleep Centre. Sleep little – if at all – during the day because naps rob you of sleep at night. To improve your overall brain health, get up and go to bed at set times. Stay active but avoid exercising in the evening because it keeps you awake. Wind down before you go to bed with music or a book. To improve your memory, enjoy healthy food, eat light meals at night, and avoid caffeine.
7. Volunteer to lower your stress and increase mental functioning. “Good Samaritans have been found to have lower stress levels and a sense of well-being, factors that add up to better overall health, including brain health,” says Schoffro Cook, author of The Brain Wash. The brain benefits of volunteering include increased mental functioning and better communication skills. The key may be in the “helper’s high” – the sense of calmness and well-being that comes from helping others. Volunteering can also improve your brainy health by raising your self-esteem and feelings of self-efficacy.
8. Socialize with people to improve your memory. Talking can increase memory and cognitive skills, says Oscar Ybarra, a psychologist at the University of Michigan. Further, he believes that visiting with a friend or neighbor may be as helpful as doing a crossword puzzle. About his study, he said, “Short-term social interaction lasting for just 10 minutes boosted participants’ intellectual performance as much as engaging in so-called ‘intellectual’ activities for the same amount of time.”
9. Strive for variety. Don’t rely on a particular practice, supplement, or food to improve your brain health. Instead, incorporate different activities into your life. For instance, take a child hiking if you normally spend time with adults; go for a run instead of the usual yoga class. The more you challenge your brain and body, the healthier and stronger they become. Playing brain games can also improve your brain health.
10. Reduce your exposure to neurotoxins. Harmful chemicals, food additives, and chemically altered ingredients can harm your brain and body health. While it’s not possible to completely eliminate pollution from your environment, you can limit it. Pure products, organic produce, natural fragrances, whole foods, and fresh air will improve your brain health and sharpen concentration
Read more at Suite101: How to Improve Your Brain Health: 10 Ways to Increase Memory, Concentration, and Cognitive Abilities | Suite101.com http://l-pawlik-kienlen.suite101.com/how-to-improve-your-brain-health-a53255#ixzz1nSNfGgF9
Passionflower Herbal Tea Recipe
Passionflower Herbal Tea Recipe
To 1 tbsp. dried herb (include stems) add 1 cup boiling water steep for 10 min. drink at bedtime for restlessness and insomnia, or during the day to calm anxiety.
The flowers can add a tasty and decorative touch to salads, or used to make a syrup. The fruit can be eaten raw or made into jams, jellies, or wine. Our native Passion flower fruit is most commonly called Wild Apricot, and is not the tropical Passionflower which yields Purple Passion Fruit. It is smaller than the Purple Passion Fruit but can be used in recipes that call for the tropical variety. The seeds may contain a minute amount of cyanide like properties, and one should not eat them in large amounts - just to be on the safe side.
http://www.altnature.com/gallery/passionflower.htm
To 1 tbsp. dried herb (include stems) add 1 cup boiling water steep for 10 min. drink at bedtime for restlessness and insomnia, or during the day to calm anxiety.
The flowers can add a tasty and decorative touch to salads, or used to make a syrup. The fruit can be eaten raw or made into jams, jellies, or wine. Our native Passion flower fruit is most commonly called Wild Apricot, and is not the tropical Passionflower which yields Purple Passion Fruit. It is smaller than the Purple Passion Fruit but can be used in recipes that call for the tropical variety. The seeds may contain a minute amount of cyanide like properties, and one should not eat them in large amounts - just to be on the safe side.
http://www.altnature.com/gallery/passionflower.htm
Menstrual-Cramps
Menstrual-Cramps
Natures Solution
Concern: Menstrual-Cramps
Remedy: Ginger Tea
Why it works:
Ginger contains two substances, gingerols and shagaols, that tone the muscles of the digestive tract, neutralize stomach acid and stimulate the production of digestive juices.
Ginger is often used as a general remedy to settle the stomach.
It also has numerous pain-reducing and anti-cramping compounds.
How to use it:
There are several ways to take ginger.
You can eat a piece of fresh, peeled ginger, up to a half-inch piece, four times a day, as needed.
Or you can steep a piece of fresh ginger in hot water to make tea.
Health food stores also carry crystallized ginger, where fresh ginger is infused with sugar to make a sweet yet pungent treat.
Ginger is available in powdered, tablet form as well.
What to watch out for:
Ginger can hinder your blood's ability to clot, so avoid it in the few days before and after any surgery or if you are on blood-thinning medication.
If you are suffering from morning sickness, check with your doctor before self-prescribing ginger.
Other remedies to consider:
Menstrual-Cramps Remedy: Peppermint
Why it works:
Peppermint is prized for antispasmodic and antigas properties, among other benefits.
It's also a mild stimulant, you'll often see it in tea that is labeled "refreshing" or "restorative."
This multitasking herb has a mild numbing effect as well.
How to use it:
Make tea out of one to two ounces of dried peppermint leaf and eight ounces of water.
It's also available in capsule form.
Make sure it's enteric-coated.
Buy it from a reputable health food store and read the package for dosage.
What to watch out for:
Don't use peppermint if you suffer from acid reflux.
Because peppermint relaxes the sphincter between the esophagus and the stomach, it can encourage stomach acid to flow upward, making heartburn or indigestion caused by acid reflux worse.
Menstrual-Cramps Remedy: Evening primrose oil
Why it works:
Evening primrose oil is a good source of gamma-lineolic acid (GLA), an essential fatty acid that is often found to be lacking in women who are suffering from PMS.
The body converts GLA into prostaglandins, which act like hormones to regulate certain bodily functions such as inflammation and muscle contraction.
In Europe, evening primrose oil is often used to treat the bloating, cramping and breast tenderness associated with PMS.
How to use it:
Take up to two teaspoons of evening primrose oil a day, with food.
Menstrual-Cramps Remedy: Raspberry leaf tea
Why it works:
Raspberry leaf tea has been used for many years by women to ease menstrual cramps.
Researchers believe it could be the plant's pycnogenol that helps ease uterine muscle contractions.
Raspberry leaf tea is also a traditional remedy for the discomfort associated with the third trimester of pregnancy and is used to help prepare the uterus for birth.
How to use it:
Brew a tea using dried or fresh raspberry leaves.
Allow it to steep for up to 10 minutes.
Menstrual-Cramps Remedy:
Kava kava (Piper methyscticum)
Why it works:
Kava grows naturally on islands in the South Pacific.
There, it has traditionally been brewed into a beverage and served to promote a sense of calm and well-being.
It is a natural tranquilizer with none of the foggy side effects of other prescription calming agents.
It also has compounds that help relax uterine muscles.
How to use it:
Take a few drops of tincture under the tongue as needed.
What to watch out for:
There have been numerous reports of liver failure in people who take kava kava in Europe.
NOTE *** Do not use it for extended periods of time (more than one month), or at all if you have liver problems, regularly consume alcohol or are on any medication that also compromises liver function.
Natures Solution
Concern: Menstrual-Cramps
Remedy: Ginger Tea
Why it works:
Ginger contains two substances, gingerols and shagaols, that tone the muscles of the digestive tract, neutralize stomach acid and stimulate the production of digestive juices.
Ginger is often used as a general remedy to settle the stomach.
It also has numerous pain-reducing and anti-cramping compounds.
How to use it:
There are several ways to take ginger.
You can eat a piece of fresh, peeled ginger, up to a half-inch piece, four times a day, as needed.
Or you can steep a piece of fresh ginger in hot water to make tea.
Health food stores also carry crystallized ginger, where fresh ginger is infused with sugar to make a sweet yet pungent treat.
Ginger is available in powdered, tablet form as well.
What to watch out for:
Ginger can hinder your blood's ability to clot, so avoid it in the few days before and after any surgery or if you are on blood-thinning medication.
If you are suffering from morning sickness, check with your doctor before self-prescribing ginger.
Other remedies to consider:
Menstrual-Cramps Remedy: Peppermint
Why it works:
Peppermint is prized for antispasmodic and antigas properties, among other benefits.
It's also a mild stimulant, you'll often see it in tea that is labeled "refreshing" or "restorative."
This multitasking herb has a mild numbing effect as well.
How to use it:
Make tea out of one to two ounces of dried peppermint leaf and eight ounces of water.
It's also available in capsule form.
Make sure it's enteric-coated.
Buy it from a reputable health food store and read the package for dosage.
What to watch out for:
Don't use peppermint if you suffer from acid reflux.
Because peppermint relaxes the sphincter between the esophagus and the stomach, it can encourage stomach acid to flow upward, making heartburn or indigestion caused by acid reflux worse.
Menstrual-Cramps Remedy: Evening primrose oil
Why it works:
Evening primrose oil is a good source of gamma-lineolic acid (GLA), an essential fatty acid that is often found to be lacking in women who are suffering from PMS.
The body converts GLA into prostaglandins, which act like hormones to regulate certain bodily functions such as inflammation and muscle contraction.
In Europe, evening primrose oil is often used to treat the bloating, cramping and breast tenderness associated with PMS.
How to use it:
Take up to two teaspoons of evening primrose oil a day, with food.
Menstrual-Cramps Remedy: Raspberry leaf tea
Why it works:
Raspberry leaf tea has been used for many years by women to ease menstrual cramps.
Researchers believe it could be the plant's pycnogenol that helps ease uterine muscle contractions.
Raspberry leaf tea is also a traditional remedy for the discomfort associated with the third trimester of pregnancy and is used to help prepare the uterus for birth.
How to use it:
Brew a tea using dried or fresh raspberry leaves.
Allow it to steep for up to 10 minutes.
Menstrual-Cramps Remedy:
Kava kava (Piper methyscticum)
Why it works:
Kava grows naturally on islands in the South Pacific.
There, it has traditionally been brewed into a beverage and served to promote a sense of calm and well-being.
It is a natural tranquilizer with none of the foggy side effects of other prescription calming agents.
It also has compounds that help relax uterine muscles.
How to use it:
Take a few drops of tincture under the tongue as needed.
What to watch out for:
There have been numerous reports of liver failure in people who take kava kava in Europe.
NOTE *** Do not use it for extended periods of time (more than one month), or at all if you have liver problems, regularly consume alcohol or are on any medication that also compromises liver function.
Small red moles
Small Red Mole on Skin
Jun 14, 2011 | By Carolyn Williams
Read more: http://www.livestrong.com/article/283088-small-red-mole-on-skin/#ixzz1nSD0yvK1
Moles may be a normal part of your skin and come in a variety of colors, including red. In addition, small, red moles may appear on your skin in response to certain medications. Any moles that change color should be examined by a medical professional as changes in color may indicate emerging serious health conditions.
Types
Moles can vary in color, from white to black and dark brown to red, according to the American Academy of Dermatology. These types of moles are not significant in terms of your overall health. If your dermatologist tells you that you have atypical nevus or dysplastic nevus, don't be alarmed. Both are technical terms that mean you have a mole that varies in appearance from a standard mole. These moles have a higher tendency to become cancerous, however, so you should schedule yearly exams to keep an eye on your health, the Mayo Clinic recommends.
Significance
Check your moles on a regular basis. While most moles are not symptomatic of melanoma, a deadly skin cancer, some are. Moles that suddenly turn red or have one area that becomes red need immediate attention, regardless of size or the amount of color change. Your doctor may need to take a biopsy, where a portion of the mole -- or all of the mole, is removed and sent to lab for testing. Red moles are not more prone to cancer than other moles, according to Mayo Clinic.
Time Frame
Most moles develop by the time you are 20, according to the Mayo Clinic. A small red mole that appears after you reach 20 is not necessarily cause for concern. But if the mole is itchy, painful, crusted or oozing or suddenly becomes red, seek a doctor's opinion, Mayo Clinic recommends.
Considerations
If you suddenly develop a small, red mole on the skin, it could be due to a side effect of medication. Pimecrolimus, a cream prescribed to treat atopic dermatitis, can cause small, red moles to appear in the treated area. Contact your doctor for advice on whether to continue treatment or switch to an alternate medication.
Prevention/Solution
To minimize the growth or creation of moles, practice good sun protection, according to the Mayo Clinic. While small, red moles may not be dangerous to your health, they can be unsightly. Wear a hat and long sleeves. Avoid the sun between 10 a.m. and 3 p.m. Use a wide-spectrum sunscreen to protect your skin when your outdoors.
If the mole is distracting or uncomfortable, such as in an area that you regularly shave, have your dermatologist remove it to avoid constant irritation and minimize the risk of cancer growth, the Mayo Clinic recommends.
Read more: http://www.livestrong.com/article/283088-small-red-mole-on-skin/#ixzz1nSC7LNBG
Jun 14, 2011 | By Carolyn Williams
Read more: http://www.livestrong.com/article/283088-small-red-mole-on-skin/#ixzz1nSD0yvK1
Moles may be a normal part of your skin and come in a variety of colors, including red. In addition, small, red moles may appear on your skin in response to certain medications. Any moles that change color should be examined by a medical professional as changes in color may indicate emerging serious health conditions.
Types
Moles can vary in color, from white to black and dark brown to red, according to the American Academy of Dermatology. These types of moles are not significant in terms of your overall health. If your dermatologist tells you that you have atypical nevus or dysplastic nevus, don't be alarmed. Both are technical terms that mean you have a mole that varies in appearance from a standard mole. These moles have a higher tendency to become cancerous, however, so you should schedule yearly exams to keep an eye on your health, the Mayo Clinic recommends.
Significance
Check your moles on a regular basis. While most moles are not symptomatic of melanoma, a deadly skin cancer, some are. Moles that suddenly turn red or have one area that becomes red need immediate attention, regardless of size or the amount of color change. Your doctor may need to take a biopsy, where a portion of the mole -- or all of the mole, is removed and sent to lab for testing. Red moles are not more prone to cancer than other moles, according to Mayo Clinic.
Time Frame
Most moles develop by the time you are 20, according to the Mayo Clinic. A small red mole that appears after you reach 20 is not necessarily cause for concern. But if the mole is itchy, painful, crusted or oozing or suddenly becomes red, seek a doctor's opinion, Mayo Clinic recommends.
Considerations
If you suddenly develop a small, red mole on the skin, it could be due to a side effect of medication. Pimecrolimus, a cream prescribed to treat atopic dermatitis, can cause small, red moles to appear in the treated area. Contact your doctor for advice on whether to continue treatment or switch to an alternate medication.
Prevention/Solution
To minimize the growth or creation of moles, practice good sun protection, according to the Mayo Clinic. While small, red moles may not be dangerous to your health, they can be unsightly. Wear a hat and long sleeves. Avoid the sun between 10 a.m. and 3 p.m. Use a wide-spectrum sunscreen to protect your skin when your outdoors.
If the mole is distracting or uncomfortable, such as in an area that you regularly shave, have your dermatologist remove it to avoid constant irritation and minimize the risk of cancer growth, the Mayo Clinic recommends.
Read more: http://www.livestrong.com/article/283088-small-red-mole-on-skin/#ixzz1nSC7LNBG
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