Heart-healthy monounsaturated

To help preserve mental function and protect against age-related cognitive decline including dementia and Alzheimer's disease, make these simple, healthy lifestyle choices part of your daily routine:

1. Get 30 minutes of physical activity per day. Regular physical exercise, especially aerobic exercise, can help slow memory loss and improve mental function.
2. Develop healthy habits in all aspects of life. Not smoking, drinking only in moderation, staying socially involved, managing stress, getting adequate rest, and cultivating a positive attitude and outlook - have all been associated with a lowered risk of Alzheimer's.
3. Keep an active mind. "Use it or lose it" applies to mental as well as physical health. Do crossword puzzles, mind games, challenging reading, and take educational classes.


Maintaining the right mix of lifestyle habits and eating a healthy diet are the best ways to achieve optimal fitness. Help minimize heart disease and promote a strong cardiovascular system by adding these anti-inflammatory foods to your diet:

1. Nuts. Especially almonds, walnuts and cashews, nuts contain heart-healthy monounsaturated fat. Eat a moderate portion every day.
2. Whole soy protein. If you substitute whole soy protein, such as edamame or tofu, for animal protein each day, you can lower levels of homocysteine, a toxic amino acid linked to increased risk of heart disease.
3. Fresh garlic. This medicinal herb has been shown to help lower cholesterol levels. Use one or two raw or lightly cooked cloves a day.
4. Green tea. It provides EGCG, a polyphenol than may help to moderate inflammation and lower cholesterol. Substitute a cup of heart-healthy green tea for your morning coffee or afternoon soda.
5. Soluble fiber. It has a powerful cholesterol-lowering effect. Beans, legumes and whole grains are good sources to add to your diet - aim for 1-2 servings per day.depression types

4 Tips for Nutrition and Cognitive Health

Thursday, December 3, 2009 at 9:06AM

To help preserve mental function and protect against age-related cognitive decline consider implementing these healthy lifestyle, nutrition and supplement choices:

1. Eat an anti-inflammatory diet. It helps prevent inappropriate inflammation and counters the damage from oxidative stress, which may be linked to Alzheimer's disease. Focus on antioxidant-rich fruits and vegetables, foods rich in vitamins C and E, omega-3 fatty acids, and the spices turmeric and ginger. My Anti-Inflammatory Food Pyramid has more information and specific recommendations.
2. Eat berries. Blueberries in particular may improve motor skills and help reverse age-related short-term memory loss, and may also protect the brain from stroke damage.
3. Use cooking methods that limit inflammation. Cook at lower temperatures to avoid the formation of AGEs (advanced glycation end products) which have been linked to Alzheimer's disease, and avoid cooking methods that require excessive fat, such as deep frying.
4. Focus on fish. Wild Alaskan salmon, sardines, herring and black cod are excellent sources of anti-inflammatory omega-3 fatty acids, yet are relatively low in potential environmental toxins. Diets rich in fish have been shown to help alleviate depression and other mental-health issues.

If you suffer from frequent heartburn - twice a week or more - you may have gastroesophageal reflux disease, or GERD. This condition occurs in people whose lower esophageal sphincter doesn't close properly, allowing stomach acid to backflow into the esophagus, causing a burning sensation in the chest and neck areas. It can also cause nausea, coughing, belching, a bitter taste, and respiratory problems, including aggravating asthma. Diet, stress, smoking and pregnancy can all trigger or worsen symptoms.

If you think you have GERD, see a doctor to rule out other concerns, such as angina, which has similar symptoms. Discuss any medications you are taking: some can trigger reflux. If you want to treat GERD naturally, try the following:

1. Keep a food and beverage journal. It can help you track and avoid triggers.
2. Eat small, frequent meals.
3. Wear loose clothing and maintain a healthy weight. Both can prevent stomach constriction and help reduce GERD.
4. Avoiding lying down after eating.
5. Practice relaxation techniques such as breathing exercises.
6. Sip chamomile tea. It can help soothe inflamed tissue in the esophagus.
7. Try sleeping on your left side. This may help move acid away from the entrance of the esophagus.
8. Experiment with DGL (deglycyrrhizinated licorice), a supplement proven to be effective against GERD.