Key Nutrients For A Healthy Brain

nutsKey Nutrients For A Healthy Brain. We all know that eating a healthy diet is one of the most important things to do in order to maximize quality of life. The usual benefits that come to mind when we think of eating healthy are reducing excess body fat, reducing cholesterol to maintain cardiovascular health, and allowing the digestive system to function properly.

Every one of the aforementioned benefits is certainly true and very strongly correlated with quality of life. Ironically, one important reason to maintain a proper diet that is grossly understated is the positive effects this habit has on the brain!

The brain may be the control center of the body, but this organ depends on a necessary supply and nutrients in exactly the same way the bodily components it manages. The focus of this article will be to illustrate a few key nutrients that allow the brain to maintain its heavy workload and optimize overall function.

Omega-3 for a healthy brain

Omega-3 is what is known as an essential fatty acid. This means that our bodies do not naturally produce this substance; therefore they must be supplied solely through the foods we consume. Fortunately, omega-3 fatty acids can be found in a variety of foods that meet the needs of those adhering to a wide variety of diets. Oily fish products such as salmon and mackerel are loaded with this substance, while those following a vegan diet can turn to various seeds such as flaxseed, pumpkin seeds, and walnuts.

Not only does omega-3 ensure the proper production of the hormone responsible for feelings of well-being, serotonin, consuming adequate amounts of this nutrient has repeatedly been linked to slowing cognitive decline and reducing the risk of Alzheimer’s disease! This benefit was reported, as in many other research articles, by a study published in the Journal of Alzheimer’s Disease (Kulzow et al.).

Vitamin K

This nutrient is yet another tool in consuming a diet that supports optimal brain function. Vitamin K is known to aid in the function of neurotransmitters, which are basically the vehicles of the brain that carry information along the synapses.

Synapses can be thought of as the highway system of the brain in which information is shared. This remarkable benefit of Vitamin K is supported in a report published in the journal, Frontiers in Neurology, entitled “The Relationships Between Vitamin K and Cognition: A Review of Current Evidence (Ludovico et al.).

To make sure you are consuming enough vitamin K, make an effort to consume various green leafy vegetables such as broccoli.


Including the fact that turmeric is a delicious herb added to many food recipes. The implications that an adequate intake of this herb has on the brain are quite interesting. Turmeric is known to contain the powerful antioxidant, curcumin, which has been shown time and time again to both enhance memory and stimulate the production of new brain cells.

The well-known research journal, Geroscience, described a study entitled, “Efficacy of curcumin for age-associated cognitive decline: a narrative review of preclinical and clinical studies” (Sarker et al.) in which researchers discovered a positive correlation between the consumption of curcumin and cognitive decline.

While this herb is probably best known for its role in creating many curry dishes, turmeric can also be used as a tasty additive to many other foods.


A healthy diet should be a priority for every individual for an immense list of reasons. Given that the nutrients we consume are quite literally the fuel source for the body, every effort should be made to ensure our engines are able to safely keep us on the road for the long haul and healthy brain!

Works Cited:

Alisi, L., Cao, R., Angelis, C. D., Cafolla, A., Caramia, F., Cartocci, G., … Fiorelli, M. (2019). The Relationships Between Vitamin K and Cognition: A Review of Current Evidence. Frontiers in Neurology, 10. doi 10.3389/fleur.2019.00239

Külzow, N., Witte, A. V., Kerti, L., Grittner, U., Schuchardt, J. P., Hahn, A., & Flöel, A. (2016). Impact of Omega-3 Fatty Acid Supplementation on Memory Functions in Healthy Older Adults. Journal of Alzheimer’s Disease, 51(3), 713–725. doi: 10.3233/jad-150886

Sarker, M. R., & Franks, S. F. (2018). Efficacy of curcumin for age-associated cognitive decline: a narrative review of preclinical and clinical studies. GeroScience, 40(2), 73–95. doi: 10.1007/s11357-018-0017-z

5 Simple Ways to Improve Your Aging Process

5 Simple Ways to Improve Your Aging Process. Everyone grows older, but that doesn’t mean the aging process can’t be improved. Are you aging well? The World Health Organization (WHO) defines actively aging well as the process of increasing and improving opportunities for health, participation, and security to enhance a person’s quality of life. You can improve your aging process by focusing on your physical, mental, and emotional health.

1. Grip Strength

According to a study in Clinical Interventions in Aging, grip strength is related to multiple health and happiness markers. Improving your grip strength can also improve your:
• Upper Limb Function
• Overall Strength
• Fine Motor Skills•

Cognitive Ability
• Emotional State
Good grip strength allows you to age well and remain active and independent. To strengthen your grip strength, try this exercise:
• Squeeze a squish or tennis ball with your whole hand 5 to 10 times
• Repeat using only your thumb and index finger.
• Repeat using your thumb and each other finger.

2. Maintain a Healthy Weight

Being overweight or underweight puts you at risk for chronic diseases, health conditions, and potential falls and fractures. Doctors determine weight based on your Body Mass Index (BMI). Your BMI is a calculation of your body fat based on your height and weight. According to the Centers for Disease Control (CDC), your weight status is determined by your BMI. The levels of weight status are:
BMI Weight Status
Below 18.5 – Underweight
18.5—24.9 – Normal
25.0—29.9 – Overweight
30.0 and Above – Obese
Researchers have determined that a BMI of 25 or more is a risk for chronic disease and poor health. To maintain a healthy weight, the CDC recommends that your diet contains:
• Fruits
• Vegetables
• Whole Grains
• Lean Protein Sources
• Low Fat
• Low Sodium
• Little Added Sugars
Lean protein sources include fish, poultry, eggs, legumes, and soy products. Low-fat foods should be low in saturated and trans fat and cholesterol. Talk with your doctor about how many calories you need every day and plan your diet within that allowance.

3. Stay Active

Your activity level helps you maintain good muscle mass, strength, and bone density. According to a study in the Journal of Physical Therapy Science, adults age 52 and older tend to have a decreased activity level, leading to poorer health outcomes. The CDC recommends older adults engage in:
• 150 Minutes a Week of Moderate Intensity Aerobic Activity
• 2 Days of Strength Training a Week
• Activity as Tolerated
If you have health problems, talk with your doctor about what activities are safe for you. Be as active as possible and increase your activity level as you grow stronger. Staying active helps you age well by improving your:
• Posture
• Stamina
• Strength
• Independence

4. Exercise Your Brain

According to a study in Scientific Reports, cognitive training improves brain function. The more you use your brain, the better your overall health and quality of life. Studies in the journals Nature and PLoS Medical show that good cognitive function may reduce the risk of dementia. Try exercising your brain with these activities:

• Jigsaw Puzzles
• Sudoku
• Learn a New Language
• Art Classes or Crafts
• Nature Walk

5. Socialize

As people age, the opportunities for social contact may decrease. A report from the National Academies of Sciences, Engineering, and Medicine found that one in four adults age 65 and older are socially isolated. The report also found that social isolation increases the risk for:
• Hearth Disease
• Stroke
• Depression
• Anxiety
• Suicide
• Dementia
• Premature Death
You can improve your aging process by staying socially connected and active. You may find social connections through:
• Joining a Book Club or Other Hobby Group
• Volunteering
• Writing Letters to Family and Friends
• Email or Social Media

The most important factor is definitely to reduce stress in everyday life. for which there are very good techniques that I mentioned in previous posts. Improving your aging process helps you be more independent, increases your cognitive ability, and builds social connections. There are many simple ways to improve your aging process and quality of life.


Top Natural Home Remedies


natural home remedyNatural Home Remedies. You don’t always want to go to the doctor when your illness isn’t bad or have to take harsh medicines to treat them when it seems unnecessary. For many, the answer to this problem is natural home remedies. These remedies are typically easily concocted in the home to cure common, everyday illnesses and ailments.

We’ve researched the absolute best home remedies that are actually effective in treating certain illnesses. If your ailment is not on this list, it doesn’t mean there isn’t a natural remedy for it. Research may show you creative and effective options for a wide variety of other ailments.

Natural Home Remedy for Anxiety

If you suffer from anxiety, there is a home remedy that’s getting a lot of attention for its effectiveness. If you make a turmeric lemonade using filtered or sparkling water, honey, fresh lemon juice, and freshly grated or powdered turmeric, it not only tastes delicious but will also help with your anxiety.

Turmeric has proven to be highly effective in treating both depression and anxiety naturally. Its antidepressant and anti-anxiety properties allow it to reduce stress hormones and increase happy hormones like serotonin.

Natural Home Remedy for the Common Cold

A simple combination of local raw honey, cinnamon, and a pinch of either pink or gray sea salt taken two times a day for a period of three days should shorten and ease your cold symptoms. This combination can also help to cure other illnesses as well, such as bladder infections.

A 2015 study found that just a tablespoon of cinnamon each day could help to prevent or even eliminate colds in humans. Honey also contains healing and antimicrobial properties that help to shorten colds and other illnesses. Together, the combination leads to a cure the common cold doesn’t stand a chance against.

Natural Home Remedy to Help Digestion

A concoction referred to as “apple cider vinegar detox tea” is said to be magical in promoting healthy digestion. This concoction isn’t really tea at all; it’s a mixture of apple cider vinegar, fresh lemon juice, warm water, honey, a generous dash of cayenne pepper, and some cinnamon.

Apple cider vinegar has long been known to help reduce gas and help your body to better break down its food. The acidity in apple cider vinegar helps to raise the acid levels in the stomach, easing digestive issues.

Natural Home Remedy to Treat Eczema

You can make your own, all-natural eczema cream in your own kitchen. All it takes to make this effective topical treatment is coconut oil, shea butter, vitamin E oil, organic oats, and lavender oil. It’s safe to use on adults and children alike.  Be sure to dilute the essential oils you use when the treatment is intended for children.

Similar to the idea behind oatmeal baths as a soothing treatment for chicken pox, the oats in this homemade eczema cream contain zinc which helps to speed up skin healing and repair. The oils contained in this cream also help with healing dry and cracked skin.

Natural Home Remedy to Treat Insomnia

Many of those that favor natural remedies swear up and down that drinking homemade banana cinnamon tea one hour before going to bed will work better to cure insomnia than a sleeping pill. You make this tea by submerging a peeled banana in a small pot of boiling water. You add a pinch of cinnamon and then strain.

Potassium and magnesium are well-known natural muscle relaxants, both of which are found in bananas. Cinnamon works to regulate the blood sugar in your body so that you can fast the whole night through.


You don’t always want to go to the doctor when you’re sick or have to rely on harsh medicines and antibiotics if it’s not that big of a deal. That’s where natural remedies come in. All of the remedies we mentioned above are entirely natural, effective, and easy to make on your own in your own home.

If we didn’t mention your ailment in this list, that doesn’t mean that there isn’t a natural remedy that will work for it. We were limited in our space and included only the top five all-natural at-home remedies that are actually effective. More research may lead you to interesting, creative, and effective at-home remedies for all sorts of ailments.

Effective Mini Breaks for Health


Effective Mini Breaks for Health. It is reallymini break easy to keep working hard, trying to fit more into every minute of the day, and failing to do it miserably. In many cases, we will push ourselves so hard that we reach a state of burnout, which can be really hard to fight off.


According to Psychology Today, burnout is going to be a state of mind,  that occurs when you put the body through repeated and long exposures to stress. It can appear when there are problems at work or when you have too many demands on your time and attention all at once.

Once burnout happens, you are going to need to take some time in order to get it fixed, and this could take months. Instead of worrying about that, it is better to give your mind and body the breaks it deserves right now. While a long vacation may be out of the question right now, taking some mini breaks could be the solution you need.

What Can We Do For Health?

my weekend mini-break

Not everyone will have time to go on a long vacation or take a long weekend to help them recharge and avoid burnout. That does not mean that you are out of luck when it comes to giving your mind and body a break. Instead of those longer breaks, you can take the time to work on mini breaks to help out.

Mini breaks are simply small breaks that you add throughout the day. Rather than trying to work 8 to 10 hours straight, you can set up smaller breaks during the day. This allows you to focus on the task really hard for a bit, and then take a break and recharge a bit.

How Can I Take the Mini Breaks For Health?

The mini breaks that you use will depend on the type of work that you need to accomplish and how your day is set up. But you should aim to get at least a few of these breaks throughout the day to help out.

One productivity method that can help with this is the Pomodoro method. In this method, you will work hard for about 25 minutes with no breaks and no distractions at all. When that time is done, you automatically take a five-minute break. Do not get on social media or online during that time. Get up and move around or close your eyes for a few minutes.

With the five minutes done, you go back to work for another 25 minutes. Do three or four of those, and then take a longer break, usually an hour. Get out of the office, move around, or even take a short nap if it is needed.

This is just one example of how you can take some mini breaks throughout the day. You will get more done because you have that break to look forward to, allowing for fewer distractions as well. You can mix this up a bit to help you get the full results.

The Benefits of Mini Breaks Throughout the Day

There are a number of benefits to choosing to add some mini breaks throughout your day, rather than attempting to work through it all and getting yourself worn out in the process. Some of these benefits include:

  • You get more done because you know you will get that break.
  • You can give the mind a rest that it deserves
  • Cut down on the stress because you are relaxing throughout the day
  • Can put you into a better mood.
  • Prevents burnout so that you can keep working longer.