Archive for the ‘Disease Prevention’ Category

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Do’s and Don’ts to Protect Yourself from Getting Sick this Spring

Wednesday, March 10th, 2010

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spring sicknessSpring is fast approaching and with the changing of the seasons also comes a higher likelihood of falling victim to cold bugs and flu viruses. By following these easy do’s and don’ts for avoiding germs you can minimize your chance of getting sick this spring.

Do use hand sanitizer- Carry a pocket-size hand sanitizer with you at all times and use it generously whenever you are in public places. Germs are everywhere and on everything and by using hand sanitizer you are protecting yourself from bringing home these flu viruses.

Do wash your hands frequently- According to MSNBC.com washing your hands is the best way to fight viruses and germs, if you do it properly. It may seem like the simplest thing to do, but be sure that you are washing your hands frequently with warm water and soap, and for at least 15 to 20 seconds. Teachers are now telling students to sing the ABC’s or Happy Birthday to themselves while they are washing their hands to be sure you are washing for a full 15 to 20 seconds. Soap the top and bottom of your hands (including under your nails) for as long as it would take you to sing “Happy Birthday” twice. If you can’t get to a sink, a gel containing 60 percent or more alcohol will effectively remove germs. In addition to hand washing try using paper towels rather than bathroom and kitchen towels. Another important tip, don’t share toothpaste tubes. Most people touch their brush to the opening, passing along germs.

Do sneeze into the crook of your elbow- By sneezing into your elbow, you are avoiding transmitting flu viruses to your hands and will keep you from passing the virus to others. It may seem socially awkward at first, but soon you will see more and more people doing this when they sneeze.

Don’t shake hands- To keep from transmitting germs, avoid shaking hands with people when you greet them. Try a head nod, waving or smiling instead to greet someone. If you can’t avoid shaking someone’s hand, then be sure to use your hand sanitizer following the hand shake.

computer mouseDon’t use someone else’s phone or computer mouse- Phones and computers harbor some pretty heinous germs for hours. Avoid sharing someone else’s phone or computer mouse if at all possible. If you do have to use someone else’s phone or computer wipe it down with an alcohol swab prior to using it.

Don’t change a diaper without washing your hands immediately afterward- This should be a given at all times and not just during the flu season, but stool harbors gastrointestinal bugs that cause diarrhea, vomiting and upset stomach. It may also contain H1N1, so anyone changing a diaper needs to be sure that they are washing their hands (for 15 to 20 seconds) following the changing.

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Keep Diabetes Risk in Mind When Quitting Smoking

Thursday, March 4th, 2010

stop smokingA large number of people resolve to quit smoking all over the world on a daily basis. We have all heard over and over again how bad smoking is for us and how it contributes to a number of health problems and risks. And while quitting smoking is a great resolution, a new study featured on CNN.com states that quitting smoking can increase your risk of developing type 2 diabetes.

Despite this new finding, experts caution that the benefits of quitting smoking — including a lower risk of heart attack and lung cancer — far outweigh the risk of developing diabetes, which can be treated with diet, exercise, and medication. However, the risk is something to keep in mind as you’re trying to quit smoking.

The study states that oftentimes when people quit smoking they have a tendency to gain weight, thereby making them a candidate for acquiring diabetes. The study followed 11,000 individuals without diabetes, where 45 percent of these individuals were smokers. After the nine year study, 1,254 people in the study developed type 2 diabetes. diabetes

To combat this risk doctors suggest paying extra attention to weight control and making other lifestyle changes if you have decided to quit smoking and want to decrease your risk of weight gain and developing type 2 diabetes.

Weight control is key, to counteract the increased risk of diabetes, people who quit smoking are encouraged to implement a series of lifestyle changes in consultation with their physicians.

Dr. Richard D. Hurt, director of the Nicotine Dependence Center at the Mayo Clinic in Rochester, Minnesota, recommends that people who quit smoking stick to small portions of low-fat, low-calorie foods. They should also get moving, he adds.
“Even just moderate exercise — like 30 minutes of brisk walking — reduces the urges to smoke and reduces withdrawal symptoms,” he says. “People are able to distract themselves, it makes them feel better, and it uses up some of the calories.”
Nicotine-replacement products may also be helpful since nicotine is largely responsible for the appetite-suppressing effect of cigarettes. Nicotine patches or gum deliver nicotine much more slowly than a cigarette, however, so to suppress appetite and prevent weight gain they may need to be administered in above-average doses, says Hurt, who was not involved in the new study.

If they are taken for at least three to six months, smoking cessation drugs such as bupropion, an atypical antidepressant sold as Zyban or Wellbutrin may also limit weight gain, Hurt says.

In addition to recommending lifestyle changes, it is suggested that physicians keep an eye on the blood glucose levels of patients who quit smoking, as elevated glucose levels can be a warning sign for type 2 diabetes.

Despite the study’s findings, doctors are quick to emphasize that quitting smoking — or better yet, never starting in the first place — is far healthier than continuing to smoke, which can cause a host of deadly health problems ranging from heart disease to lung cancer.

“Type 2 diabetes is associated with smoking to begin with; this study found there’s a 30 percent increased risk if you’re a smoker compared to nonsmokers,” he points out. “Stopping smoking increases that risk, but its way offset by the other health gains,” explains Dr. Hurt.

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Straight From the Headlines: Forty Percent of Cancers Can be Avoided with Lifestyle Changes

Tuesday, March 2nd, 2010

Young female doctor checking an MR exposureIn a report released by the International Union against Cancer (UICC), of the 12 million people who are diagnosed with cancer every year worldwide nearly 40 percent could prevent this life-threatening disease by changing their lifestyles and obtaining vaccines in order to protect themselves against infection.

According to MSNBC.com, cancer is a leading cause of death worldwide and the total number of cases globally is increasing, according to the World Health Organization (WHO). The number of global cancer deaths is projected to rise by 45 percent from 2007 to 2030 from 7.9 million to 11.5 million deaths, driven partly by a growing and aging global population.

“If there was an announcement that somebody had discovered a cure for 40 percent of the world’s cancers, there would quite justifiably be huge jubilation,” UICC president David Hill told Reuters in a telephone interview. “But the fact is that we now have the knowledge to prevent 40 percent of cancers. The tragedy is we’re not using it.”

Cervical and liver cancer can both be prevented by obtaining vaccines, since these two cancers are caused by an infection. The UICC said it wanted to focus policymakers’ attention on cancer-preventing vaccines — like ones made by GlaxoSmithKline and Merck & Co against the human papillomavirus (HPV) which causes cervical cancer, and others against hepatitis B, which causes liver disease and cancer.

The experts said the risk of developing cancer could potentially be reduced by up to 40 percent if full immunization and prevention measures were deployed and combined with simple lifestyle changes like quitting smoking, eating healthily, limiting alcohol intake and reducing sun exposure.

As found on about.com, here are eight lifestyle changes that could help prevent cancer:

cigarettePreventing Cancer Tip #1- Avoid Smoking and Exposure to Smoke
Smoking is responsible for many types of cancer including lung cancer. One of the best ways to prevent cancer is to quit smoking or never even start. Smoking is the most significant cancer risk factor that we can reduce.

Prevent Cancer Tip #2- Practice Sun Safety
Skin cancer is one of the most common forms of cancer. In fact over one million Americans are diagnosed with skin cancer each year. However, it’s also one of the most preventable types of cancer. Avoid UV ray exposure by wearing sunscreen, avoiding mid-day sun, wearing protective clothing and staying away from tanning beds.

Prevent Cancer Tip #3- Eat Fruits and Veggies
A diet rich in fruits and veggies greatly reduced your risk of developing cancer and many other conditions. Green, orange, and yellow fruits and veggies are best at preventing cancer. Dark fruits like blueberries as well as cruciferous veggies likes broccoli also have anti-cancer properties.

Prevent Cancer Tip #4- Limit Red Meat and Animal Fat
A diet high in animal fat increases the risk for several types of cancer including colon cancer. A diet high in fat is also a major cause of obesity which is also a risk factor for many types of cancer.

Prevent Cancer Tip #5- Limit Alcohol Intake
Drinking excessive amounts of alcohol regularly increases the risk factor for many types of cancer. Men who drink merely 2 alcoholic drinks per day and women who have 1 per day significantly increase their risk factors.

Prevent Cancer Tip #6- Exercise
The American Cancer Society recommends exercising 30 minutes, at least 5 days a week for cancer prevention. By doing this you can reduce your risk for many types of cancer.

Prevent Cancer Tip #7- Practice Safe Sex
Unsafe sex can result in the infection of the human papillomairus (HPV), a known cause for cervical cancer a risk factor for many other types of cancer. HIV/AIDS is also associated with some types of cancer.

Prevent Cancer Tip #8- Get Screened Regularly
Cancer screening tests can be useful not only in detecting cancer, but also helping prevent it. Screening tests like the colonoscopy and Pap smear can detect abnormal cellular changes before they turn cancerous. Other cancer screening tests are available and may be useful for early detection, but not necessarily cancer prevention. Prostate cancer screening through digital rectal exams and PSA tests can help detect prostate cancer early. Mammograms and other imaging tools are also recommended to detect breast cancer in women. However, these tests need to be done regularly.

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Fitness for the Elderly: Why Exercise is Important as We Age

Tuesday, February 23rd, 2010

elderly exercise 2Health experts are constantly conducting research in order to learn more about the benefits of exercise for the elderly. Studies have shown that sedentary adults are more likely to suffer from heart disease, diabetes, high blood pressure, certain cancers, and joint and muscle disorders.

To help ward off these conditions and to deal with the everyday wear and tear that aging has on our bodies, experts suggest that individuals over the age of 50 should consult their physician and a personal trainer to come up with a fitness plan that works for them.

According to MSNBC, Joe Scott, a NATA member who is outpatient orthopedic team leader for South Coast Hospitals Group in New Bedford, MA says, “If we continue to exercise, especially strength training, we decrease the loss of bone density. Just by working on strength training, you’re working your muscles to keep strong.”

Elderly adults who do choose to maintain an exercise regimen experience the same benefits as their younger counterparts including weight control, the ability to manage daily stress and improved self-confidence. In addition, experts say regular exercise can lower blood pressure, increase strength and stamina, enhance flexibility, improve balance and coordination in senior citizens, curb depression, reduce the risk of premature death and minimizes the development of brittle bones. A 1994 Tufts University study showed that even at age 98, exercise and strength training can significantly reverse a loss of strength.

Many people think that beyond a certain age, you become too weak to strength train or benefit from it. But research shows the complete opposite. Without adequate muscle exercise, most adults lose 20 to 40 percent of the muscle they had as young adults. With too much muscle loss people have difficulties performing daily activities that allow them to live independently.

Experts say that even small gains in muscle – too small to see – can make significant differences in how seniors live. Strength training can affect whether an older person can get out of a chair without help. It can also influence their sense of balance, risk of falls and fractures, and the ability to climb stairs or carry groceries. Strength training can even make bones stronger and weight control easier.elderly exercise

One recent study of seniors showed that after six months of strength training, strength in a variety of muscle groups increased 31 percent for the duration of the two-year study. Other studies show benefits for the frail elderly living in nursing homes. People who had formerly needed walkers to get around could use a cane instead.

As found on MSNBC.com, the National Institute on Aging recommends strength training of all major muscle groups: arms, shoulders, chest, abdomen, back, hips and legs, as well as exercise to enhance grip strength. The NIA has even developed a free exercise guidebook to help seniors train safely. It includes 12 strength-training exercises, equipment options, safety cautions (especially for those who have had hip replacements) and resources for additional free information. View it at www.nia.nih.gov/exercisebook .

Seniors often identify access to appropriate equipment as a barrier to strength training. While free weights or Nautilus-type equipment at fitness centers are one option, elastic bands or resistance tubing, which are sold at sporting good stores and discount chains, are effective at keeping seniors strong. Even cans of food or water bottles filled with beans or sand can work.

The American Institute for Cancer Research emphasizes regular exercise, ideally an hour a day, as a vital part of a lifestyle to lower cancer risk and promote good health and a healthy weight. Aerobic exercise like walking, biking and swimming can be the mainstay of your activity. But we all need to include exercise that maintains our flexibility, balance and strength. And that doesn’t change as we age.

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Adjust Your Eating Habits for Winter and Stay Healthy

Monday, February 22nd, 2010

warming cup of soupWith winter comes the onset of cold and flu season in addition to other events that can wreak havoc on our immune system. In order to boost our immune systems, we need to make some minor adjustments in our diet and lifestyle to help curb the impact the season has on our body. Try these small adjustments to keep yourself healthy this winter.

Adjustment 1: Get your Essential Fatty Acids

Because essential fatty acids are the key to building super hormones, make sure that you get enough of these fatty acids from nuts, seeds, fish, cold pressed oils and supplements.

According to MSNBC.com fatty fish including salmon, mackerel, herring and other fatty fish contain omega-3 fatty acids, which increase activity of phagocytes — cells that fight flu by eating up bacteria — according to a study by Britain’s Institute of Human Nutrition and School of Medicine. They also contain selenium, which helps white blood cells produce cytokines, proteins that help clear viruses. Other research shows that omega-3s increase airflow and protect lungs from colds and respiratory infections. In fact, says Somer, DHA and EPA (the two main forms of omega-3s) benefit the immune system at the most basic level, enabling cell membranes to efficiently absorb nutrients and remove toxins.

proteinAdjustment 2: Eat Enough Protein

Protein is important for your optimal health no matter what season it is. Nutritionists also suggest .75 to 1.25 grams of protein per pound of your body weight depending upon your physical activity. But, because our body can only absorb 30 to 35 grams per meal, we need to spread our protein intake throughout the day. Be sure to eat some sort of protein in every meal and in every snack. Getting some of that protein through soy-based products is also recommended by many nutritionists.

Adjustment 3: Choose low GI carbohydrates

GI or glycemic index, is the measure of how fast blood sugar rises after eating. One good example is that white sugar has a glycemic index of 100, where peanuts have a glycemic index of 15. That means that peanuts raise the blood sugar levels at 15% of the rate of white sugar. Fast rising blood sugar means the pancreas produces and sometimes overproduces insulin. These spikes in insulin can weaken the immune system and interferes with the production of super hormones. By choosing low GI carbohydrates, combined with eating the appropriate levels of protein you can better control your insulin.

Adjustment 4: Nutritional supplements are not an option

Instead of boosting their immune system by eating the right foods, exercising and avoiding stress, too many people turn to herbal remedies to prevent colds and the flu. However, these people believe that using herbal remedies, like Echinacea, will stimulate their immune system and often utilize these remedies rather than eating the right foods. Echinacea can and will stimulate the immune system, but if you aren’t feeding the immune system with the proper vitamins and nutrients, the effectiveness of the herbal remedy will not be as long-lasting as you expect.

Overall, the best way to adjust your immune system this winter is to avoid too much supplementation, get enough protein and essential fatty acids, and avoid those sugary carbohydrates to make your way through these next couple months illness-free.

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All Day Energy: Ways to stay energized all day long

Monday, February 15th, 2010

Tired woman are sleepingLet’s face it, in today’s rush-rush world we are always trying to cram as much as possible into our 24-hour day. Sadly, many people are turning to energy drinks and pills to help get them through their long days, when in actuality there are plenty of natural energy boosters that you could rely on to help you stay energized.

Just try these simple strategies to make sure that you wake up feeling refreshed, stay motivated throughout the day and be able to wind down and get a relaxed night of sleep.

Consistent wake-up time- Many people would think that sleeping in would actually give them all-day energy, but it is more harmful than it is helpful. Instead, opt for the same wake-up time everyday and get yourself into some light, whether you get your sunlight by actually going outdoors or just by opening up the blinds.

Reduce your carbs and add in more protein- While carbohydrates will give you that quick burst of energy, eating too many carbohydrates will actually drain you. Opt for getting a healthy mix of carbs and protein to feel more energetic throughout the day.

Make sure you’re getting your share of iron and magnesium- According to ABC News rather than walking into a health-food store to get a boost, look for food that gives you energy and the vitamins, minerals and chemicals that work together to give you the energy you need. Magnesium and iron will help to re-energize. Iron food sources include Total cereal, lentils, oatmeal, tofu, beef, whole wheat spaghetti and beet greens. Magnesium is another powerhouse mineral used in more than 300 biochemical reactions in the body. Magnesium food sources include artichokes, halibut, black beans, almonds and spinach.

Skip your morning cup of joe- Instead of downing your coffee first thing in the morning opt for having an afternoon cup of coffee when tiredness typically sets in. This caffeine burst at an appropriate time will also help to keep your energy flowing throughout your afternoon.

Avoid grazing and eat your meals at consistent times- Believe it or not, your body runs on the food schedule that YOU set. When you skip meals your body suffers by going into shut down mode, like it does when it is time to sleep. Keep your meals consistent and at consistent times to avoid the daily drain. Grazing should be avoided, too, as it leads to overeating and over hunger.

Relieve stress through meditation- Because it may be hard to carve out set times to simply relax and meditate, try to do it when you have a few free minutes throughout your day. Even simply three minutes of mediation can reduce stress hormones that create body tension and constricted blood vessels. Find a quiet spot, practice your breathing techniques and take a few minutes to rejuvenate through relaxation.

Power walk instead of power nap- While it may seem like a short little cat nap will help you through that afternoon slump, a short little power walk will be more beneficial. Get out for a brisk walk if you are able to and your body will thank you for it. If you can’t get outdoors, sit by a window and bask in the daylight for some quick light energy.

exercise treadmillExercise to music- Exercise may be the most obvious way to increase your energy levels throughout the day, yet many people still avoid it. If you are having trouble getting the motivation to work out, try listening to music before exercising. Studies show that people who listen to music prior to and while working out, feel like they have exerted themselves less than those who don’t listen to music while working out.

Wind down before bed- It’s important to take the time to wind down before catching those zzz’s. According to MSNBC.com artificial light from computer and television screens tell the brain that it’s not time to wind down. Therefore, it’s a good idea to shut off the TV and to not use phone or computers at least an hour before bed. To help wind down before bed you also may want to dim the lights, take a warm shower, write in a journal or read a book.

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Straight from the Headlines: Low Cholesterol can Ward off Prostate Cancer

Wednesday, February 10th, 2010

Low in cholesterolAccording to a recent report released by MSNBC.com new studies show that men may be able to lower their risk of acquiring the most aggressive form of prostate cancer if they keep their cholesterol levels in a healthy range.

The report states that men whose cholesterol was under 200 had less than half the risk of developing high-grade prostate tumors compared to men with high cholesterol. While having high cholesterol is typically a consequence of aging, young people are not in the clear either. Luckily there are preventive measures that anyone can do to help lower their cholesterol levels.

Here are four basic ways to maintain a healthy cholesterol level:

• Eat a healthy diet- According to MSNBC.com a healthy diet for lowering cholesterol should include cutting down on saturated fat and high-cholesterol foods. Make sure to include plenty of fruits, vegetables and whole grains including soluble fiber. Avoid full-fat dairy products so stick to skim milk, lower fat cheese and trans-fat free spreads. And eat lean proteins such as fish, skinless chicken and lean meats and avoid marbled meats and bacon.

• Exercise- Losing weight can help lower cholesterol by increasing HDL (healthy cholesterol) and lower LDL (bad cholesterol). Thirty minutes a day can have healthy benefits.

• Lose weight- Research has shown that losing just 20 pounds can reduce LDL cholesterol by 5 to 8 percent. By becoming more physically active you can help improve cholesterol as well as triglycerides, and blood pressure.

Some people will need to implement only one of these, while others will require a combination of these tips to help regulate their cholesterol.

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Eating Better in 2010: Four Foods to Add to Your Grocery List

Monday, February 8th, 2010

EatingNew Year’s resolution time has come and gone and if your resolution was to maintain your health and eat better in 2010, then the following foods and drinks should be high on your grocery list.

Grains- Dieticians suggest that you increase your intake of oats, barley and rye in 2010. For years, doctors have been telling patients that eating oats can bring down your cholesterol and recent studies show that rye can, too. The American Diabetes Association has also noted that eating a diet high in fiber and grains, like rye, can help prevent the development of type 2 diabetes. Adding barley to your diet, whether it is as a side dish or inside a soup or casserole, can also lower your cholesterol and reduce the risk of type 2 diabetes and cardiovascular disease.

Salmon and other oily fish- If the diagnosis is to get more vitamin D this year, then get your fill with salmon and other oily fish – such as, mackerel, sardines, herring, fresh tuna, trout and anchovies. Oily fish are some of the only food sources of vitamin D. These fish are also good for curbing cardiovascular disease. The American Heart Association recommends eating two servings of oily fish per week, but warns against eating too much more than that because some oily fish contain mercury, which can affect your brain and nervous system.

Soy- If 2010 is your year to help reduce your risk of cancer, then soy may be your answer. Research has shown that soy can ward off certain cancers as well as have an impact on your heart. According to ABC News soy can also help breast cancer survivors.

A new study published in December of 2009 suggests that breast cancer survivors may benefit from eating moderate amounts of soy products. Soy foods are rich in compounds called isoflavones, a major group of plant-derived phytoestrogens possessing both estrogen-like and anti-estrogen actions. Researchers found that a higher intake of soy food, up to 11 grams daily, was associated with a lower risk of death or recurrence of breast cancer during follow up.

The Food and Drug Administration also states that 25 grams of soy protein a day can reduce heart problems by helping to lower cholesterol levels. To add soy to your diet, you can find it in soy burgers, tofu and soy milk.

red wineRed Wine- While you will rarely hear any doctor advising that you drink any alcohol, red wine may just be the exception. Research shows that antioxidants in red wine, polyphenols, aid in protecting the lining of blood vessels in the heart. These antioxidants come in the form of flavonoids and nonflavonoids, which red wine has more than any other food or drink.

As found on MSNBC.com thanks to its alcohol content and non-alcoholic phytochemicals, wine has been shown to reduce the risk of heart disease, certain cancers and slow the progression of neurological degenerative disorders such as Alzheimer’s and Parkinson’s Disease.

However, the amount of wine you drink matters tremendously. If you drink more than what’s recommended, your health benefits are lost and health risks actually go up. Men should consume no more than two drinks per day and women no more than one drink per day, with a drink defined as a 5-ounce glass of red or white wine, 12 ounces or 1 bottle of regular beer or 1.5 ounces of 80-proof distilled spirits.

Remember, when adding or making substitutions to your diet moderation is essential. Anything that is good for you can easily become bad for you if consumed excessively. But by following these guidelines and including these healthy food and drink choices into your diet you could be well on your way to a healthier and slimmer lifestyle.

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More Reason to Pamper Yourself: Health Benefits of Massage Therapy

Thursday, February 4th, 2010

massage therapyFor more than 120 years, experts have been researching the benefits of massage therapy. And besides the obvious stress-free feeling that people experience following a massage, there are plenty of other benefits to this ancient healing procedure.

Below are several different ways that massage therapy can make you feel better physically and mentally.

Physical Benefits- There are a number of physical benefits associated with massage. A benefit of massage therapy that researchers have found is a decrease in blood pressure. Massages also help to alleviate the pain of those who suffer from migraine headaches. It can also: reduce your heart rate, increase blood circulation and lymph flow, relax your muscles, improve your range of motion, and increase endorphins.

Research has also shown that while massage therapy does not increase your muscle strength, it can stimulate your weak and inactive muscles and can thereby aid muscles that you may not have worked out in quite some time. Massage therapy can also speed up your recovery process if you do have an injury.

Some other physical benefits of massage therapy include: relieving muscle tension and stiffness, alleviating discomfort during pregnancy, reducing muscle spasms, promoting deeper and easier breathing, enhancing the health and nourishment of your skin, and improving your posture.

According to MSNBC almost 30 percent of those who had a massage in the past five years said that they did so for medical or health reasons other than stress relief. Their reasons included recovery from an injury, pain reduction, headache control and overall health and wellness.

Mental Benefits- Massage therapy, while a physical act, is not all about physical benefits. There is also an array of mental benefits. Some mental benefits include: promoting mental alertness, relieving mental stress, reducing levels of anxiety, improving motor skills, creating body awareness, and fostering a feeling of well being.

Stress Management- Massage can also help with stress management. According to CBS News massage can relieve tension in your muscles. It can also boost your immune system and cause a release of endorphins, which is the body’s natural painkiller. In addition, it may also increase joint flexibility, improve circulation, reduce spasms and cramping, and help athletes prepare for or recover from a strenuous workout.

While this article only touches on a few benefits of massage therapy, both physical and mental, there are plenty more out there that researchers are learning about each and every day. So, whatever your reason may be, pamper yourself today and reap all of the benefits of a great massage.

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Exercise Your Brain: Three Ways to Improve Brain Vitality

Tuesday, February 2nd, 2010

brain power 2Despite what many people think, our brain can remain sharp, active, vital and creative no matter what our age. Our brain will continue to create new brain cells and new connections over the years, but our brain vitality is completely up to us. Maintaining that vitality is truly a “use it or lose it” situation.

Studies done by a number of schools of medicine suggest that the more stimulating and intellectually challenging that we make our lives, the better our odds are to keep our brain sharp as we get older.

Some additional ways to keep our brains sharp include:

Exercise regularly: Exercising delivers more oxygen-rich blood to the brain which is vital for producing new brain cells and preventing atrophy. According to CBSNews.com exercise also helps provide your brain with more blood flow. More blood means more nutrients and oxygen to help your brain function better. Exercise also helps reduce stress, which can produce memory-damaging hormones.

Eat low-fat and healthy: Glucose spikes and fatty plaque deposits due to overeating can damage the brain, so a lower-calorie diet promotes better circulation and helps to control weight. It’s also important to avoid trans fats found in junk food, because this type of fat narrows the blood vessels and reduced the flow of blood, nutrients and oxygen to the brain. Complex carbohydrates on the other hand can give the brain a lift by increasing sugar levels in the bloodstream.

crossword puzzleChallenge your brain: Challenging your brain by learning and doing something new every week helps to create new neural pathways, helping to make your brain more versatile and able to multi-task. As found on CBSNews.com the more intellectual stimulation your brain gets, the better it functions. One theory is that intellectual stimulation prevents deterioration by strengthening the neural connections in the brain. The more stimulating the experience, the stronger the connections grow.

By keeping your blood moving, paying attention to what you eat and keeping your mind stimulated you can actively strengthen your brain.

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