Brain food

Whether you want to improve your memory or simply eat healthy, studies have found that some food are beneficial for your brain .

Oily fish : Experts say that oily fish like sardines,
salmon and mackerel, is packed with
omega-3 fatty acids, is excellent for
your brain health. Eating oily fish twice
 a week is said to reduce the risk of
 brain problems as well as prevent memory loss.

Leafy vegetables : While dark green,
 leafy vegetables are great for overall health, they are
extremely beneficial for brain health. Be generous with your portions of
spinach and broccoli because they are packed with antioxidants,
 folate, beta-carotene and vitamin C — all important to keep your
 brain in good health and improve memory.

Eggs: The yolk present in eggs has a number of vitamins and minerals,
known to boost brain health. Also rich in iron, which creates red blood
cells that carry oxygen to your brain, eggs will keep you focused and alert.
They are also packed with vitamin B12 and iodine, which improve memory.

Green tea: Did you know that your brain is made up of more than 70% water?
 Which is why keeping it hydrated is extremely essential so that it functions
well. If you get tired of simply sipping on water, have a cup of green tea
 instead. Experts say that green tea increases mental alertness and also
 improves your memory. The antioxidants present in it also reduce the risk of dementia.

Dark chocolate: Dark chocolate contains flavonoids known to improve
cognitive skills. Flavonoids help create new neurons in the brain and
improve the ability to make new memories. Apart from this, they also
 improve blood flow to the brain. -Agencies

What is MSG? Side effects explained

(NaturalNews) Did you know that a substance added to the foods you may be eating every day has been connected to a multitude of physical ailments, including everything from obesity to Alzheimer’s?

And here’s the worst part: The food industry has been aware of this issue for decades yet uses this substance anyway. The troubling ingredient is monosodium glutamate. Read on to learn more about the hidden poison, commonly known as MSG, which may be lurking in your next meal.

What is MSG?

MSG, a salt form of a non-essential amino acid, is a flavor enhancer and common food additive. While many people exclusively associate MSG with Chinese takeout and salty processed meats, the truth is that MSG is contained in processed foods we eat every day, including salad dressing, barbecue sauce, bouillon cubes and canned soups and vegetables. It’s also an additive in many infant formulas and baby and children’s foods.

In short, MSG tricks the taste buds and brain into thinking that food tastes delicious. An excitotoxin, MSG works by triggering the brain to produce excess quantities of the feel-good drug dopamine. This allows food manufacturers to cut back on quality in order to increase their profits.

Unfortunately, the rush of good feelings caused by MSG doesn’t last, but the consequences do. MSG doesn’t just hook us by making food taste better. It is actually physically addictive, which keeps consumers coming back again and again. This not only leads to overeating but also wreaks havoc on the body’s comprehensive wellness.

Side Effects Explained

We’ve all heard of MSG headaches and nausea; this is often attributed to “MSG sensitivity.” Unfortunately, the problem goes far beyond that.

MSG has been linked to weight gain and even obesity by researchers. And it’s not just because MSG makes people want to consume more. In fact, groups of participants in one research study were restricted to the same caloric intake and physical activity, yet those who ate foods containing MSG were nearly three times more likely to be overweight than their non-MSG ingesting peers. (1)

Researchers have also connected MSG to liver and kidney damage as well as increased blood pressure. (2) (3) Furthermore, excitotoxins have been linked to brain damage, leading to a host of neurological diseases including Parkinson’s, Alzheimer’s, dementia, amyotrophic lateral sclerosis, multiple sclerosis, lupus and many others. (4)

How to Avoid MSG

If you regularly rely on the “No MSG” labels on your food, it’s still likely that you are eating foods containing MSG. How? Because the FDA’s and the U.S. Department of Agriculture’s regulations only require that MSG be disclosed when it’s added as a single ingredient. In other words, if MSG is added on its own, it must be listed on food labels. Otherwise, it may be lurking in your food under one of many seemingly innocuous names. The following items are likely to contain MSG (5):

• yeast food, autolyzed or hydrolyzed yeast, yeast extract, textured protein (including TVP [textured vegetable protein])
• hydrolyzed protein, hydrolyzed vegetable protein, plant protein extract, hydrolyzed plant protein
• soy protein (concentrate and isolate)
• enzymes
• dough conditioners
• malt (flavoring and extract)
• malted barley
• sodium caseinate
• calcium caseinate
• gelatin
• seasoning, spices
• flavoring of any kind (may be listed as “natural flavors” or “natural flavoring”)
• carrageenans
• whey protein concentrate
• hydrolyzed oat flour
• bouillon, stock, broth

And don’t assume that it’s safe just because it came from the local health food store. Many “natural” and “organic” products also contain MSG.

13 Natural Methods for Teeth Whitening

Appearance is not only important but good appearance like colour of your teeth reflects the state of your overall health. 

I remember the TV ad about the teacher who taught the kids about colors, and when she asked them what was the color of her teeth, they said yellow and beige but not white.

Of course she was upset. Who wouldn’t be upset? Even if you maintain a perfect oral hygiene, the color of your teeth gradually darkens with age. However using natural methods, you can return your teeth to the perfect white color without going to the dentist.

White teeth and aesthetic mouth affect our overall appearance, the impression we leave, and our interpersonal communications. A study conducted in U.S. found that people with whiter and aesthetic smile are 30% more successful than people with a not perfect smile, get higher positions more easily, have higher confidence and radiate health and happiness.

But over the years, teeth may yellow or change color and lose their luster and whiteness. The reasons are varied, including smoking, age, genetics, injury, bad fillings, root canals, lack of oral hygiene, consuming foods that stain the teeth like wine, coffee , tea and some spices, consumption of acidic beverages such as soda or citrus juices that erode the enamel, some antibiotic treatments in childhood and fluoride.

Methods that will help you get whiter teeth:

There are a variety of treatments and products for teeth whitening: You can have teeth whitening treatment in clinic using laser or LED, or using whitening gel, and you can use household products including whitening toothpastes and mouthwashes, teeth whitening stickers or bottles containing whitening liquid which you apply to your teeth using a special brush.

It is important to remember that medical bleach (high concentration hydrogen peroxide based gel) is indeed very effective, but during the whitening teeth process there is oxidation of dentin (the inner layer of the tooth). The acidic substance may lead to irritation of the nerve, to pain and sensitivity. On the other hand, domestic products based on the low concentration of the active ingredient are washed away by saliva, so are less effective, and the results are disappointing and are not significant  for the long term. So what can you do?

1. Baking soda

Mix strawberries with baking soda: strawberries are rich in malic acid, which removes stains caused by cigarettes, wine, cola or coffee. Strawberries have many other fantastic healing properties which you can find in my e-book The Healing Berry Guide. This e-book will teach you how to transform your health with berries. Mix the pulp of strawberries with little baking soda and rub the mixture on your teeth. Leave for about 10-20 minutes and brush your teeth thoroughly. Please note – although baking soda whitens the teeth, it can erode the enamel layer, so don’t repeat this treatment more than once to twice a week.

2. Banana or orange peel

Rub the inner side of a banana skin or orange peel on your teeth, wait 10 minutes and brush the teeth well. The vitamins and minerals in the skin, including potassium and bromine, will whiten the teeth.

3. Apple cider vinegar and lemon

Squeeze approximately 1/4 lemon and add 2 tablespoons apple cider vinegar. Dip a brush in the mixture, brush and rinse your mouth well. The mixture can help remove wine, coffee or nicotine stains. Please note – excess acidity could erode the tooth enamel, so don’t repeat this treatments more than once to twice a week.

4. Coal powder

Dip the toothbrush in a container with coal dust, brush and rinse well with lukewarm water. Coal is a material that absorbs chemicals and toxins. It is able to absorb the acid stains, bacteria and plaque, and help whiten the teeth and removing stains.

5. Brush with salt

Dip the toothbrush in powdered salt, brush and rinse well. The salt disinfects and absorbs, and can remove light stains of wine or caffeine.

6. Gargle olive oil or coconut oil

These are antibacterial oils, rich in antioxidants that can help in cleaning, disinfecting and removing light stains from the tooth. Add a few drops to the brush or gurgle for a few minutes, and rinse well. You can also add a little bit of peppermint oil to disinfect.

7. Brush with pomegranate juice

The juice is rich in antioxidants and can help remove stains from the tooth. Dip the brush in natural pomegranate juice, brush and rinse well.

8. Don’t smoke

The nicotine leaves stains on the enamel and discolors the teeth. Avoid smoking or at least reduce the amount of cigarettes.

9. Don’t drink too much citrus juice

Consume citrus juices moderately, such as lemonade or orange juice: they contain pH which could erode the enamel and stain the outer layer of the tooth with the natural color of the juice. Try not to consume more than 2-3 cups per day.

10. Reduce the consumption of dark/staining drinks

Drinking lots of coffee, tea (including green tea and herbal teas), cola or red wine will stain the teeth and leave spots and greyish or yellowish residue on the tooth.

11. Don’t consume too much spices with vivid colors

The intense color of turmeric, curry, paprika and other spices indicates their healthy properties, but they can stain the teeth and therefore you should consume them in moderation.

12. Rinse your mouth with cold or lukewarm water

If you’ve eaten curry chicken, drunk coffee or smoked, rinse your mouth with cold or lukewarm water immediately after. This will help in removing pigments from the saliva and reducing their adherence to the tooth.

How to Balance Your pH to Heal Your Body

Some health experts believe that our pH balance is extremely important, others say it is essential, there are a few who clearly state that it is a matter of life and death. The only people who don't emphasize the alkaline/acidity balance as central to health are quacks that peddle a pharmaceutical pill for every ill, a drug for every bug.

As a naturopath and yoga therapist for over a decade I can say that pH balance is a top priority when I am working one on one with my students. Since most people are too acidic, teaching them how to return to a slightly alkaline state is a major piece of the healing puzzle.

pH stands for power of hydrogen, which is a measurement of the hydrogen ion concentration in the body. The total pH scale ranges from 1 to 14, with 7 considered to be neutral. A pH less than 7 is said to be acidic and solutions with a pH greater than 7 are basic or alkaline. Our ideal pH is slightly alkaline - 7.30 to 7.45. You can test your pH levels regularly by using a piece of litmus paper in your saliva or urine first thing in the morning before eating or drinking anything.

By including pH balance in my approach to health and healing, through yoga and nutrition, I have seen repeatedly students bodies and minds rebuild on their own from all kinds of degenerative conditions that no one else was able to cure. I have found that addressing an over acidic system is fundamental to bringing the body back to vitality. As you will see it is key to balancing all other systems.

1. Digestive System - Most digestive disorders, such as indigestion, nausea, bloating, gastric reflux, are symptoms caused by excess acid in the gastric region and not enough alkaline minerals in the intestinal tract. If the alkaline minerals from enzyme rich foods are missing then the pancreas will become exhausted, and once the pancreas is exhausted, it loses the ability to decode the food and tell the body what to do with it. This will lead to a degenerative spiral of entropy where organs become confused and inflamed.

2. Circulatory System - Acidity is the principal cause of heart disease. It is well established that many fats are extremely important and essential for cardiovascular health. Good fats can actually help heal the inflammation that underlies arteriosclerosis. When the arteries thicken with plague it is not as a response to good fats, it is inflammation created by the internal acidic environment. The body responds to the acidity by lining the vessels with fatty plaques to prevent life-threatening leaks, which arrest imminent death, but strain the heart because the aperture for the blood to flow through is narrower. When the heart becomes completely exhausted, this is known as a heart attack.

3. Immune System - Acidic environments are breeding grounds for anaerobic pathogens whereas the high levels hydrogen of rich body fluids keep bad bacteria inactive. As the great scientist, Antoine Béchamp famously observed 'The germ is nothing, the terrain is everything.' Whether bad bacteria and pathogens incubate or remain dormant, all depends on the ratio of cellular pH. The germ theory is a narrow view that has been adopted by the current medical establishment, which conveniently relies on a profitable cut, burn, and poison approach to sickness. Surgery, radiation, and pharmaceutical drugs are an invasive approach that is ineffective because they works against the body's natural functions to heal itself, and it fails to address the underlying cause and only treats the symptoms.

4. Respiratory System - When the tissues and organs are overloaded by acidity the transport of oxygen is strangled. This suffocation means the cells cannot breathe properly. Every cell in our body needs to breathe new oxygen and to clear acidic carbon dioxide to function correctly. When the ratio of acidity is too high then wastes in the form of mucus and infections and viruses build up in our lungs, which leads to colds, bronchitis, asthma, etc.

. Skeletal System - Arthritis is one of the most disabling diseases in developed countries. The word arthritis means "inflammation of the joint" and is used to describe pain, stiffness, and swelling in the joints. The two main form of arthritis are Rheumatoid and Osteoarthritis. Both forms are related to pH imbalance and accumulation of acid deposits in the joints and wrists. It is this accumulated acid that damages cartilage. When the cells that produce the lubricating synovial fluids and bursa fluids are acidic, this condition causes a dryness that irritates and swells the joints. When uric acid builds up it tends to deposit in the form of crystals, like broken glass in the feet, hands, knees and back. Osteoarthritis is not a 'wear-and-tear' condition. Arthritis can be arrested and reversed using a specific protocol that I have developed using alkaline minerals and Yoga.

6. Integumentary System - Commonly know as the skin. When the body's pH is out of balance then the build up of acid causes inflammation and the skin is less able to function as a natural barrier against infection. As a result, the skin tends to develop lesions and sores open to the surface of the body, and the formation of skin eruptions occur like pimples or rashes.

7. Nervous System - Acidity weakens the nervous system by depriving it of energy. This is also known as 'devitalizing' or 'enervation'. It makes the physical, mental, and emotional body weak.

8. Excretory System - This is also known as the urinary system. It is made up of multiple organs, the main one being the kidneys. The kidneys perform the task of filtering fluids and purifying our blood. If the body is overwhelmed by excess acids, compensatory mechanisms spring into action, one of them is the pulling of alkaline minerals from your bones and dumping them in the blood. If this occurs frequently enough, the minerals build up in the kidneys in the form of painful kidney stones.

9. Muscular System - When acidity increases in the muscle cells, it disrupts the metabolism breakdown of glucose and oxygen to energy. This means muscles perform poorly in an acidic environment. An alkaline system on the other hand allows for much better aerobic metabolism and energy for the body's recovery from strenuous exercise. I can often observe when someone is acidic from their breathing because they take large gulping inhales while doing the simplest tasks like walking and talking, which suggests their body finds it difficult to adequately deliver oxygen into the cells - a symptom of acidosis.

10. Reproductive System - Still much research is being done to discover the exact link between sexual dysfunction and acidity and also infertility and acidity. Many health experts that claim acidity is correlated with three different disorders in reproductive health:

1. Decreases male and female arousal.

2. Decreases sexual enjoyment and particularly female satisfaction/climax.

3. Decreases fertility and increases the tendency to miscarry.

There are many more diseases and disorders that are associated with an acidic condition - cataracts, osteoporosis, gout, cancer, migraines, constipation, morning sickness, stroke, allergies, diabetes, obesity, etc. With this awareness of how acidity affects us, we can all choose to make informed and empowered healthy decisions for wellness and inner peace through deeply strengthening practices like yoga and nutrition.

The above write-up is sourced with the link given below::

http://www.mindbodygreen.com/0-6243/How-to-Balance-Your-pH-to-Heal-Your-Body.html

7 Dangerous Acts After Meal

* Don’t smoke- Experiment from experts proves that smoking a cigarette after meal is comparable to smoking 10 cigarettes (chances of cancer is higher).

* Don’t eat fruits immediately – Immediately eating fruits after meals will cause stomach to be bloated with air. Therefore take fruit 1-2 hr after meal or 1hr before meal.

* Don’t drink tea – Because tea leaves contain a high content of acid. This substance will cause the Protein content in the food we consume to be hardened thus difficult to digest.

* Don’t loosen your belt – Loosening the belt after a meal will easily cause the intestine to be twisted & blocked.

* Don’t bathe – Bathing after meal will cause the increase of blood flow to the hands, legs & body thus the amount of blood around the stomach will therefore decrease. This will weaken the digestive system in our stomach.

* Don’t walk about – People always say that after a meal walk a hundred steps and you will live till 99. In actual fact this is not true. Walking will cause the digestive system to be unable to absorb the nutrition from the food we intake.

* Don’t sleep immediately – The food we intake will not be able to digest properly. Thus will lead to gastric & infection in our intestine.

Men need Zinc for better sexual health

Many men suffer silently because of poor sexual health. Some may suffer from impotence and some others from infertility. As we live in this modern times, where many things escape our attention until it is a little late.

I remember reading somewhere that from 2007 to 2011 the fertility rate in U.S. alone declined around 9%, which resulted in the birth rate  in U.S. to be lowest in history and that childlessness 

rose from about 20% from 10% in the 1970s. Just imagine this trend continues, it will be a future problem. 

I read this article below which I think can help many men  to improve their sexual health:- 

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If you are a man suffering from poor sexual health, including impotence, low sperm count and infertility, your body could be lacking the essential mineral zinc.

Broadly speaking, other than sexual health, zinc has many roles in the human body, notably on immune health, wound healing, skin health and sensory functions. It is involved in numerous bodily and enzyme functions.

Zinc can be found in high concentrations in different parts of the body, including the muscles, red blood cells, white blood cells, bones, kidney, liver, pancreas, heart, spleen, lungs, retina and skin. Significantly, the prostate and semen also have high concentrations of zinc, suggesting this mineral's importance in male sexual health.

In one of her books, Phyllis Balch, CNC, stated that the Recommended Dietary Allowance (RDA) for zinc is 15mg per day. Michael Murray, ND, was more specific in stating that the RDA for males aged 11 and above is 15mg per day.

Zinc and male sexual health

Zinc is needed for the healthy growth of the reproductive organs and the healthy functioning of the prostate gland. It also contributes to the healthy functioning of male sex hormones. In fact, according to Murray, "zinc is perhaps the most critical trace mineral involved in male sexual function. It is used in virtually every aspect of male reproduction, including the hormone metabolism, sperm formation, and sperm motility."

With its importance in male sexual health, it is no surprise that zinc deficiency can cause poor sexual health and function in men. Some symptoms of zinc deficiency include slowed or delayed sexual maturation, poor prostate health (including prostate enlargement), testicular atrophy, reduced testosterone levels, impotence, low sperm count, as well as infertility.

In cases of severe zinc deficiency, there could even be the total absence of sexual function.

Zinc supplements

Some research has demonstrated the usefulness of zinc supplements in improving male sexual health. In one study, men with initial low testosterone levels who took 60mg of elemental zinc each day (in the form of zinc sulfate) for 45 to 50 days had markedly improved sperm counts (8 million to 20 million) and increased testosterone levels. Nine of the 22 wives even conceived during the research period. Considering that the study lasted under two months and the subjects had suffered from long-term infertility, the quick results obtained were impressive.

Research has also found that zinc supplements could help prevent prostate-related health issues, for example prostate enlargement.

In terms of dosage, both Murray and Elson Hass, MD, wrote that, for men, 30 to 60mg of zinc per day could be used to help with specific health issues.

According to Murray, zinc is "probably the least toxic trace element". While zinc is generally not toxic, especially in amounts less than 100 to 150mg of elemental zinc per day, care should always be taken when consuming single-nutrient supplements, as these can often cause nutritional imbalances in the body. Excessive zinc intake, for example, can reduce copper levels in the body, which can in turn lead to anemia. Zinc and iron also compete for absorption.

Excess zinc intake can also cause immune suppression, dizziness, drowsiness, elevated sweating, lowered alcohol tolerance, premature heartbeats, loss of muscular coordination and hallucinations.

Foods

To be safe, get your zinc from foods which contain good amounts of the mineral. These include almonds, Brazil nuts, buckwheat, ginger, green peas, hazel nuts, lima beans, oats, parsley, peanuts, pecans, potatoes, pumpkin seeds, rye, sunflower seeds, turnips, walnuts, whole wheat, fish such as herring and sardines, beef, lamb, pork, liver, dairy products, egg yolks, poultry, shellfish, seafood, as well as oysters, which are particularly high in zinc.


Learn more: http://www.naturalnews.com/046786_male_infertility_mineral_deficiency_zinc.html#ixzz3CmxRsmQG

 

My good wealthy friend is blessed in so many ways (good circle of friends, money possibly in excess of his needs, good family with successful children, etc) except his health. He has Alzheimer's disease and it is so debilitating that he needs help every single day. I search the internet and found the article below. I post it here, hoping that it may benefit all my friends. Please share freely if useful. 

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25 Steps to Take to Prevent Alzheimer's Disease 

Alzheimer’s strikes fear in all of us. The thought of losing your mind as you  grow older is terrifying and made worse by the fact that, before now, there appeared to be little we could do to slow down or avoid Alzheimer’s, the most common form of dementia. However research has found a lot of factors that raise or diminish the risk of Alzheimer's disease. Following these tips, you could  slash your chances of developing the disease: 1. Check out your ankle Low blood flow in your foot is a clue to trouble in your brain and a simple test  can reveal its cognitive state and your likelihood of stroke and dementia.  The theory is blood vessel health is similar throughout the body.  The degree of clogged arteries and blood flow in the feet can suggest  atherosclerosis in cerebral blood vessels. Ask your doctor for an ankle-brachial  index (ABI) test which involves an ultrasound device and a blood pressure  cuff that compares blood pressure in your ankle with that in your arm.  To remedy any impairment of blood flow your GP may advise stepped-up exercise or a change in diet/medication. 2. Antioxidant-rich foods Certain foods infuse your brain with antioxidants  that can slow memory decline and help prevent  Alzheimer’s. All fruit and vegetables are good but top of the list are black raspberries, elderberries,  raisins and blueberries. 3. Beware of bad fats The type of fat you eat changes your brain’s functioning for better or worse.  Stay away from saturated fats which strangle brain cells causing them to  become inefficient. Buy low fat or fat-free dairy products including milk,  cheese and ice cream. Cut down on deep-fried foods. 4. Grow a bigger brain Your brain starts to shrink when you reach 30 or 40 so it takes longer to  learn. However scientists now believe you can increase the size of your brain  through the act of learning. Try studying, learning new things or broadening  your circle of friends for stimulation. 5. Chocolate Treat Cocoa, the main ingredient in chocolate, has sky-high  concentrations of antioxidants called flavanols, which possess  strong heart and brain-protecting properties. Drinking  cocoa increases blood flow to the brain. Cocoa powder has  twice as many flavanols as dark chocolate which has twice  a many as milk chocolate. White chocolate has zero. 6. The Estrogen Evidence Sixty eight per cent of Alzheimer’s patients are women, possibly as midway  through life they lose the protection of the hormone estrogen which boosts  memory. Unless your GP says otherwise, start taking estrogen immediately at the  time of menopause – starting any later risks dementia and strokes. 7. Raise good cholesterol It’s well known that having high good-type HDL blood cholesterol protects you  from heart disease. But it can also save your brain. Researchers claim it blocks  sticky stuff that destroys brain cells and acts as an anti-inflammatory to lessen  brain damage. Ways to ramp up good cholesterol include exercise, drinking  moderate amounts of alcohol and losing weight. 8. Google something Doing an internet search can stimulate ageing brains even more than reading a  book. And MRI scans show that savvy surfers have twice as many sparks of  brain activity as novices. Go online to search for information, things to buy or  games to play. Although it’s not known how much it will benefit your brain,  it’s better than passive pursuits. 9. The ApoE4 gene One in four of you reading this has a specific genetic  time bomb that makes you three to 10 times  more susceptible to developing late-onset Alzheimer’s. The gene is called apolipoprotein E4. If you inherit a  single variant of ApoE4 from one parent, your  Alzheimer’s risk triples. If you inherit a double dose  from both parents, your risk rises by 10 times. Ask your doctor about a DNA  test to reveal your ApoE4 genotype. 10. Say yes to coffee Coffee is emerging as a tonic for the ageing brain. It is anti-inflammatory,  helps block the ill effects of cholesterol in the brain and cuts the risks  of stroke, depression and diabetes, all promoters of dementia. It is also  high in antioxidants and caffeine which stop neuronal death and lessen diabetes,  high blood pressure and strokes that bring on dementia. For most people, a  moderate daily intake of coffee, two to four cups, won’t hurt and may help. 11. Dangers of underweight Unexplained weight loss after age 60 or so may be a sign of Alzheimer’s.  A study showed that women with the disease started losing weight at least 10  years before dementia was diagnosed. Among women of equal weight, those who  went on to develop dementia slowly became thinner over three decades and,  when diagnosed, weighed an average 12lb less that women who were  free of Alzheimer’s. Talk to your doctor about unexplained weight loss after 60. 12. Drink wine A daily glass of wine may help delay dementia. Research says that alcohol is  an anti-inflammatory and raises good cholesterol which helps ward off dementia.  High antioxidants in red wine give it additional anti-dementia clout.  Such antioxidants act as artery relaxants, dilating blood vessels and increasing  blood flow which encourages cognitive functioning.  13. Know the early signs Memory problems are not the first clue. You may notice a decline in depth  perception, for example you reach to pick up a glass of water and miss it.  Or you misjudge the distance in walking across a street.  Doing a jigsaw puzzle or reading a map may also be confusing. Losing your  sense of smell can also be an early clue, as well as asking the same  question repeatedly or misplacing belongings in odd places (like putting keys  in the fridge). Be aware of memory problems as the earlier the signs are  spotted, the more successful lifestyle changes and medications are likely to be. 14. Mediterranean diet The Mediterranean diet, no matter where you live, can help save your brain  from memory deterioration and dementia. Studies consistently find that  what the Greeks and Italians eat is truly brain food. Following this diet – rich  in green leafy vegetables, fish, fruits, nuts, legumes, olive oil and a little  vino – can cut your chances of Alzheimer’s by nearly half. Rather than  depending on just one food or a few nutrients, it is a rich menu of many  complex brain benefactors, including an array of antioxidants, which shield  brain cells from oxidative damage. 15. Middle Age Obesity Your brain cares if you are fat. A study showed obese  people had 8% less brain tissue and overweight  people had 4% less brain tissue than normal weight  people, which according to one scientist hugely  increases the risk of Alzheimer’s. Moreover, brain  shrinkage occurred in areas of the brain  targeted by Alzheimer’s, and which are critical for  planning, long term memory, attention and  executive functions, and control of movement. Tackle signs of rising weight early, when you are young or middle aged.  Oddly, being obese after the age of 70 does not raise the risk of Alzheimer’s  but that doesn’t mean you should neglect exercise as it is the best way of  stimulating cognitive functioning and may delay the onset of Alzheimer’s at any  age. 16. Get a good night’s sleep A lack of sleep is toxic to brain cells. Sleep has surprising powers to protect your  brain against memory loss and Alzheimer’s. It is a wonder drug that helps  manipulate levels of the dreaded brain toxin peptide beta-amyloid, a prime  instigator of Alzheimer’s, which according to one scientist puts you at accelerated  risk. Research has also found that sleeping an average of five hours or less a  night is linked to large increases in dangerous visceral abdominal fat, which can  cause diabetes and obesity that can lead to Alzheimer’s. Take naps and  seek treatment for sleep disorders. 17. Have a big social circle Studying the brain of a highly sociable 90-year-old woman who died from  Alzheimer’s, researchers in Chicago found that having a large social network  provided her with strong “cognitive reserve” that enabled her brain to not  realize she had Alzheimer’s. Why this happens is a mystery but interacting  with friends and family seems to make the brain more efficient. It finds  alternative routes of communication to bypass broken connections left by  Alzheimer’s. So see friends and family often and expand your social network.  The stronger the brain reserve you build through life, the more likely you are  to stave off Alzheimer’s symptoms. 18. deal with stress When you are under stress, your body pours out hormones called  corticosteroids, which can save you in a crisis. But persistent stress reactions  triggered by everyday events like work frustration, traffic and financial worries  can be dangerous. Over time, it can destroy brain cells and suppress the  growth of new ones, actually shrinking your brain. Sudden traumatic events  like the death of a loved one or a life-changing event like retirement can  leave a hangover of severe psychological stress that precedes dementia.  Be aware that chronic stress can increase older people’s vulnerability to  memory decline and dementia. Seek professional advice. Antidepressants,  counselling, relaxation techniques and other forms of therapy may head  off stress-related memory loss if treated early.  19. Take care of your teeth Bad gums may poison your brain. People with tooth and  gum disease tend to score lower in memory and  cognition  tests, according to US dental researchers who found that  infection responsible for gum disease gives off  inflammatory byproducts that travel to areas of the brain  involved in memory loss. Consequently, brushing, flossing and preventing gum disease may help keep  your gums and teeth healthy but also your memory sharper. In another study,  older people with the most severe gingivitis – inflamed gums – were two to  three times more likely to show signs of impaired memory and cognition than  those with the least. 20. Get enough Vitamin B12 As you age, blood levels of vitamin B12 go down and the chance of Alzheimer’s  goes up. Your ability to absorb it from foods diminishes in middle age,  setting the stage for brain degeneration years later. Researchers at  Oxford University found that a brain running low on B12 actually shrinks and a  shortage can lead to brain atrophy by ripping away, myelin, a fatty protective  sheath around neurons. It can also trigger inflammation, another destroyer of  brain cells. Take 500 to 1000mcg of vitamin B12 daily after the age of 40. If you or an older family member has unexplained memory loss, fatigue or signs of  dementia, be sure to get tested for vitamin B12 deficiency by your GP. 21. Vinegar in everything There is plenty of evidence that  vinegar sinks risk factors that may lead to  memory decline, namely high blood sugar, insulin resistance, diabetes  and pre-diabetes and weight gain. Researchers in Phoenix, Arizona, have  noted in studies of humans and animals that the acidic stuff packs  potent glucose-lowering effects. Studies have also found it can curb appetite  and food intake, helping prevent weight gain and obesity, which are associated  with diabetes, accelerated dementia and memory loss. Pour on the  vinegar – add it to salad dressings, eat it by the spoonful, even mix it into  a glass of drinking water. Any type of vinegar works. 22. Have your eyes checked If you preserve good or excellent vision as you age, your chances of  developing dementia drop by an astonishing 63%. And if it’s poor, just  visiting an optician for an eye test and possible treatment at least once in later  life cuts your dementia odds by about the same amount. Exactly how vision  problems promote dementia is not clear but impaired vision makes it  difficult to participate in mental and physical activities such as reading and  exercising, as well as social activities, all believed to delay cognitive decline.  Be aware that your eyes reflect and influence how your brain is functioning,  especially as you age. Don’t tolerate poor vision as often it can be corrected. 23. Eat curry Curry powder contains the yellow-orange spice  turmeric, packed with curcumin, a component  reported to stall memory decline. One study showed  elderly Indians who ate even modest amounts of  curry did better in cognitive tests. Curcumin  works by blocking the build-up of  Alzheimer’s-inducing amyloid plaques  (deposits found in the brains of sufferers) then nibbles away at existing  plaques to slow cognitive decline. It is recommended to eat two or three curries a week, and make it a yellow  curry. Otherwise, sprinkle the spices on your food. 24. diabetes control Having type 2 diabetes makes you more vulnerable to Alzheimer’s. Studies show  it may double or triple your risk and the earlier diabetes takes hold, the  higher the odds of dementia. Some experts refer to Alzheimer’s as “diabetes  of the brain”. The two disorders have similar causes – obesity, high blood  pressure, high cholesterol, high fat and high sugar diets, low physical activity  as well as high blood sugar. In short, diabetes can deliver a double whammy  to the brain, destroying neurons and increasing inflammation. Do everything  possible to keep blood sugar levels low and stick to a low-saturated fat  diet and regular exercise. 25. Drink more tea Evidence suggests that tea stalls the cognitive  loss that precedes Alzheimer’s and that the more tea  you drink, the sharper your ageing memory is. Tea’s  secret is no mystery. The leaves are packed with  compounds able to penetrate the blood-brain  barrier and block neuronal damage.  One particular green tea antioxidant can block the  toxicity of beta-amyloid, which kills brain cells. Make a point of drinking  black and green tea. Don’t add milk, it can reduce tea’s antioxidant activity by 25%.