Upbeat Living: Getting A Bigger Better Brain!

Tags

Alzheimer's Disease, antioxidants, Brain health, Dr. Daniel Amen, Dr. Majid Fotuhi, Eating right, Kebba Buckley Button, Memory, stress, UpBeat Living

© 2014 Kebba Buckley Button, MS, OM.  World Rights Reserved.

 

© Tijana – Fotolia

Got memory problems?  Feel stressed when you can’t remember things?  Want to prevent or minimize Alzheimer’s Disease?  There’s new hope from the latest brain research!

 

Your brain is involved in everything you do!

~Dr. Daniel Amen

 

A few years ago, Dr. Daniel Amen, a clinical psychiatrist and medical director of the Amen Clinics, introduced us to a conversational level of brain science.  Dr. Amen (say, “AY mn”) has studied tens of thousands of brain scans and made many practical conclusions.  First, he offered programs on PBS about brain types and personality.  He taught us how to identify different brain types and how to feed people with different brain types, to get them to relate pleasantly.  More recently, he has given programs about how the brain ages, what affects it negatively, and how you can keep yourself and your brain young.  He also talks about the ability of the brain to recover from both injury and toxic exposures.  He illustrates his points with brain scans of patients, before and after recovery treatment.  Your brain can bounce back after injury or insult, with the right treatment!

 

Which brain do you want?

~ Dr. Daniel Amen

 

Enter neurologist Majid Fotuhi, M.D., Ph.D.  Dr. Fotuhi is not only on the neurology faculty at Harvard Medical School, but also a consultant in neurology at the Alzheimer’s disease Research Center at Johns Hopkins Hospital.  His specialty is research in protecting the brain from degeneration, especially in patients with Alzheimer’s disease and general memory loss.    Dr. Fotuhi has found that brain size is important in memory functions, especially the size of the hippocampus.  The hippocampus handles the relationship of short-term memory to long-term memory and to spatial orientation.  Dr. Fotuhi has studied the causes and effects of brains shrinking or enlarging.  One of his amazing findings is that patients can have Alzheimer’s disease present in the brain but have no memory loss, if the hippocampus is large.

 

Cells in other parts of your body—such as your skin, stomach, and liver– slough off and get replaced, but for the most part, the cells in your brain are the ones you were born with.

~ Dr. Majid Fotuhi

 

Large brains are good!  So how can you have a larger brain?  Dr. Fotuhi has 5 steps for you, summarized here:

1. Take a DHA supplement.  This will provide Omega-3 fatty acids, which actually reduce the plaque formation of Alzheimer’s Disease.
2. Use brain-stimulating switchups. Use your other hand to shave or clean a counter, or write backwards.  These practices will build your hippocampus.
3. Use breath exercises. Since stress increases production of cortisol, and cortisol reduces memory, any stress reduction techniques can increase your memory.  In particular, Dr. Fotuhi recommends this breath technique:  inhale to a count of seven, hold for a count of seven, then exhale to a count of seven.  Shortly, you will feel your entire system relaxing.
4. Do pushups. This pushes blood to your brain.  One third of your brain is blood vessels, so the increased circulation is powerful.
5. Eat superfoods.  Those most helpful to the brain are:

• Elderberries.  They contain corsitine, an antioxidant which stimulates the activity of the cell mitochondria, the cells’ energy factories.
• Pecans.  These contain choline, which supports brain health and specifically memory functions.
• Chicken giblets. A powerful source of Vitamin B12.  People with low B12 have a smaller hippocampus.
• Clams. In addition to B12, they contain zinc and iron, which also support brain function.
• Vegetable juice. This contains a potpourri of both known and as yet unidentified vitamins.

 

So current research shows that we can help ourselves, with simple methods, to have better brains and better memories, even with Alzheimer’s Disease.  Why not pick three of these and work them into your daily routine?  Living well is the best revenge!  Support your brain and enjoy your memory for many years to come. Now that’s Upbeat Living!

_____________________________________________________________

 

● Kebba Buckley Button is a stress management expert.  She is the author of the award-winning book, Discover The Secret Energized You (http://tinyurl.com/b44v3br), plus the 2013 book, Peace Within:  Your Peaceful Inner Core, Second Edition (http://tinyurl.com/mqg3uvc).  She also has a natural healing practice and is an ordained minister.

● Liked this article?  You can buy Kebba’s books:  just click the links!

• Discover The Secret Energized You (http://tinyurl.com/b44v3br). 
• Peace Within:  Your Peaceful Inner Core (Second Edition) (http://tinyurl.com/mqg3uvc)             

● Enjoyed this post?  Please click “like” in the FB widget in the right hand column!  You’ll have our undying gratitude plus a huge rise in your Good Karma.

● Please comment!

● Get these articles by email– just click the Subscribe Free option in the right column.

● Reach the writer at kebba@kebba.com .

 

 

 

 

 

 

 

 

 

 

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UpBeat Living: Coffee, the Health Drink

Tags

antioxidants, Brain health, Coffee benefits, energy, Feeling energized, Green coffee extract, Health, stress

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Good news, coffee lovers!  The case for coffee as a health drink has been building.  In my book, Discover The Secret Energized You, there is a section (p. 53, “Perk With Coffee”) on the health benefits of coffee.  In the several years since the book came out, everything it said about coffee has been further proven, and more medical benefits have come to light.  So don’t stress over your love of coffee, just read on while sipping!

Of course, this article is not medical advice.  Confer with your doctor before making any dietary changes.

Coffee is one beverage found delicious by people in many cultures for centuries.  And now it is known to have many health perks.  While many think the only ingredient in coffee is caffeine, coffee actually contains thousands of organic compounds.  The lift people get from drinking it may come from the antioxidant compounds, more than from the caffeine.  And, it contains only 6 calories per cup, if you don’t add the sugar, the syrups, the milks, or the whipped cream.  Or that muffin that looks so good, over there in the glass case.  Save yourself hundreds of calories per serving by drinking coffee black.  Another reason to drink coffee black is that a compound in dairy products, casein,can block the benefits of the  antioxidants.  Darn!  But this doesn’t apply to nondairy creamers, soy milk, almond milk,  or coconut milk.

Speaking of dieting, recent medical research has shown that green coffee beans can help you lose weight surprisingly fast.  Bottles of green coffee bean extract are flying off store shelves. But if you want  less caffeine and more beneficial compounds from your coffee, use dark roasts, even espresso, and keep the brewing time short.

According to the American Journal of Clinical Nutrition (AJCN), the antioxidants in coffee may reduce inflammation and thereby reduce the risk of potential disorders related to it. Cardiovascular disease is one of these. Phenols, volatile aroma compounds, and oxazoles in coffee contribute to its high antioxidant content. A typical serving of coffee contains more antioxidants than typical servings of grape juice, blueberries, raspberries, and oranges, according to another study in the AJCN.  Antioxidants fight aging. and give you energy right now.  Would you like to age more slowly?

Want more good news?  Coffee drinking is now associated with lower risk of cancers of the kidney, liver, and prostate.  It’s also associated with lower risk of Type 2 diabetes (tends to lower blood glucose), with Parkinson’s disease, stroke, and dementia.  Short-term, coffee helps you feel more alert and improves concentration.

Possibly the most interesting research indication currently is that coffee seems to raise the activity of Bifidobacteria in the digestive tract. You may have noticed coffee , um, stimulating elimination.  Some people even use coffee for enemas.  But lactobacillus Bifidus is a primary digestive bacterium specific to the large intestine. So you could get more efficient digestion and possibly a flatter abdomen from drinking coffee. Or taking green coffee bean extract.

So do you love coffee? Do you feel good, feel alert, and function well with a cup or several per day? Then why not relax in a favorite chair, sip your favorite blend, and let the research roll in?

———————————————

● Kebba Buckley Button is a stress management expert and the author of the award-winning book, Discover The Secret Energized You (http://tinyurl.com/b44v3br), plus the 2013 book, Peace Within:  Your Peaceful Inner Core, Second Edition (http://tinyurl.com/mqg3uvc).  She also has a natural healing practice and is an ordained minister.

● Liked this article?  You can buy Kebba’s books:  just click the links!

• Discover The Secret Energized You (http://tinyurl.com/b44v3br). 
• Peace Within:  Your Peaceful Inner Core (Second Edition) (http://tinyurl.com/mqg3uvc)             

● Enjoyed this post?  Please click “like” in the FB widget in the right hand column!  You’ll have our undying gratitude plus a huge rise in your Good Karma.

● Please comment!

● Get these articles by email– just click the Subscribe Free option in the right column.

● Reach the writer at kebba@kebba.com .

UpBeat Living: Food & Drink for Desert Summer Thriving, Part 3

Tags

Brain health, choices, DHA, Eating, energy, energy foods, exhausted, Feeling energized, food, Health, heat, Kebba, stress

© 2012 Kebba Buckley Button.  World Rights Reserved.

The second-biggest danger of the summer heat is going out of your mind.  No, seriously, in the heat, you need to keep your brain especially well hydrated and well-nourished.  Salmon is a star in the galaxy of DHA-rich foods, which keep your brain bouncy and clear-functioning.  Here is a simple recipe with some options for fun snacking later.

Pan-Broiled Salmon  for two and for later

Note:  You will need 2 10-inch sauté pans

2-2 ½ lb salmon fillet, boneless and skinless (easy package to

find in a warehouse club, usually super fresh)

Olive oil

Sea salt

Mixed peppercorns in grinder

Use sharp kitchen shears to cut the piece in half, so one half will fit in each of your 2 10-inch sauté pans.   Lightly oil the 2 sauté pans and sprinkle salt and pepper across the oiled surface.  Heat to medium-high, until you see the oil shimmer.  Place 1 salmon filet half in each pan.  Cook on that side until well-browned.  Salt and pepper the uncooked side, and turn with wide spatula.  Cook the second side until well-browned.  Turn the heat to medium-low (4 of 10) and cover.  Set a timer for 6 minutes.  Check the thickest piece for doneness: it must have no dark pink showing in the center.  Cook for several more minutes, if necessary.  Let cool on a platter until you are ready to take the portions for your salads.  If you are weighing cooked portions, weigh the amount you want, and then break up the salmon into attractive bite-size flakes.  It will look like much more than an unbroken piece.

Use the salmon hot and serve with a side salad, or chill it to use in portions on meal-size salads.

Lowfat Creamy Herb Salad Dressing (for 2)

½ c plain nonfat Greek yogurt (tastes creamy, is high protein, yet is nonfat)

1 T white vinegar

1 ½  T dry ranch dressing mix

Blend in a rocket/bullet blender for 30 seconds.  Add water 1 t at a time, and blend 10 more seconds, if a thinner consistency is desired.

Salmon Salad for Sandwiches

For each sandwich: flake 3 oz of the pan-broiled salmon

Blend with 1 T of the dressing

Use the freshest bread, include organic baby greens, and slice in some very fresh, ripe tomatoes.  Trim the plate with a few Kalamata olives.

Quickest snacks

Part of the art of eating well and healthfully in the hottest times of summer is having quick food to grab.  Because you and your family will often come home tired on blasting hot days, you’ll be grateful to yourself for keeping healthy cool foods ready to eat.  Some of these could be:  celery sticks, jicama sticks, cherry tomatoes, cherries, berries, grapes, bananas, pineapple chunks, dates, peaches, nectarines, Pan-Broiled Chicken, Pan-Broiled Salmon, hard-boiled eggs, boiled organic potato chunks, cans of organic beans or chick peas, and raw almonds or cashews.  You might call this collection, “the fastest slow food you can get”.

Can you have great days and wonderful relationships in the desert summer season?  Absolutely, you can.  Eat well for the weather, follow the other tips in this series, and you will sail triumphantly through the hot season!

______________________________________________________________

● Your comments are welcome!

● Reach the writer at kebba@kebba.com .

UpBeat Living: Getting Bigger Better Brains

Tags

Alzheimer's Disease, antioxidants, Brain health, choices, Health, Memory, memory loss, stress, Stress Management

© 2012 Kebba Buckley Button.  World Rights Reserved.

Got memory problems?  Want to prevent or minimize Alzheimer’s Disease?  There is new hope from the latest brain research.

Several years ago, Dr. Daniel Amen, a clinical psychiatrist and medical director of the Amen Clinics, introduced us to a conversational level of brain science.  Dr. Amen (say, “AY mn”) has studied tens of thousands of brain scans and made many practical conclusions.  First, he offered books and programs  about brain types and personality.  He taught us how to identify different brain types and how to feed people with different brain types, to get them to relate pleasantly.  More recently, he has given programs about how the brain ages, what affects it negatively, and how you can keep yourself and your brain young.  He also talks about the ability of the brain to recover from injury and toxic exposures.  He illustrates his points with brain scans of patients, before and after recovery treatment.

Enter neurologist Majid Fotuhi, M.D., Ph.D.  Dr. Fotuhi is not only on the neurology faculty at Harvard Medical School, but also a consultant in neurology at the Alzheimer’s Disease Research Center at Johns Hopkins Hospital.  His specialty is research in protecting the brain from degeneration, especially in patients with Alzheimer’s Disease and general memory loss.    Dr. Fotuhi has found that brain size is important in memory functions, especially the size of the hippocampus,  He has studied the causes and effects of brains shrinking or enlarging.  One of his amazing findings is that patients can have Alzheimer’s Disease present in the brain but have no memory loss, if the hippocampus is large.

Large brains are good!  So how can you have a larger brain?  Dr. Fotuhi has 5 steps for you, summarized here:

1.  Take a DHA supplement.  This will provide Omega-3 fatty acids, which actually reduce the plaque formation of Alzheimer’s Disease.
2.  Use brain-stimulating switchups. Use your other hand to shave or clean a counter, or write backwards.  These practices will build your hippocampus.
3. Use breath exercises.  Since stress increases production of cortisol, and cortisol reduces memory, any stress reduction techniques can increase your memory.  In particular, Dr. Fotuhi recommends this breath technique:  inhale to a count of seven, hold for a count of seven, then exhale to a count of seven.  Shortly, you will feel your entire system relaxing.
4. Do pushups.  This pushes blood to your brain.  One third of your brain is blood vessels, so the increased circulation is powerful.
5. Eat superfoods.  Those most helpful to the brain are:

–          Elderberries.  They contain corsitine, which stimulates the activity of the cell mitochondria, the cells’ energy factories.

–          Pecans.  These contain choline, which supports brain health and specifically memory functions.

–          Chicken giblets.  A powerful source of Vitamin B12.  People with low B12 have a smaller hippocampus.

–          Clams.  In addition to B12, they contain zinc and iron, which also support brain function.

–          Vegetable juice.   This contains a potpourri of both known and as yet unidentified vitamins.

So current research shows that we can help ourselves, with simple methods, to have better brains and better memories, even with Alzheimer’s Disease.  Why not pick  three of these and work them into your daily routine?  Living well is the best revenge.  Support your brain and enjoy your memory for many years to come.

——————————————————————————————————-

–Your comments welcome!–

Reach the writer at kebba@kebba.com .