7 Vitamins Sharpen Your Memory

Forget or do not remember is a condition that almost everyone had experienced. For example, when put phone, keys or sunglasses. Maybe you consider this to be a reasonable. But you need to know that "forgetting" is one characteristic that indicates the reduced ability of the brain to process the memory.

How to prevent it? Quite simply, namely by taking some form of vitamins such as those mentioned below. Here are seven vitamins that can help cure while improving your memory:

1. Vitamin E
Research has shown that the antioxidant properties of vitamin E may help protect nerve cells in the brain from damage. There is also evidence to suggest that vitamin E can keep the nerve cells in the brain of post-stroke mortality. Vitamin E is also believed to help improve memory function in the elderly. But before taking vitamins is a good idea to consult with a physician. Because high doses of vitamin E can interfere with the work of a drug for blood clots.

2. Vitamin B6
In addition to keeping the various functions of the body, vitamin B6 has been shown to improve memory, while also supporting brain health. Research shows that daily intake of vitamin B6 can help improve your memory from time to time, and the brain's ability to process information at a faster rate. You can get natural sources of vitamin B6 from tuna fish, eggs, carrots and vegetables.

3. Vitamin B12

Research has shown that vitamin B12 can maintain blood levels of homocysteine ??at a healthy level. Homocysteine ??is an important amino acid needed by the human brain. If amino acids are not well managed it will affect the decrease in brain function. This vitamin also has the ability to improve the brain's nerve fibers. Beef, liver, shellfish and fish contain large amounts of vitamin B12.

4. Vitamin B9

Folic acid, also known as vitamin B9 may help in the production of red blood cells, which allows one to obtain the supply of oxygen to the brain more. This vitamin has also been shown to reduce the risk of memory loss associated with aging. Natural sources of vitamin B9 can get from eating food made from grains, or drinking juice made from citrus fruits or tomatoes.

5. Vitamin C

The antioxidant properties of vitamin C is very beneficial to keep your memory health is maintained. A recent study has found a correlation between memory problems and babies who are deficient in vitamin C. Another study found vitamin C has a protective nature of memory problems and loss of mental alertness. Fruits and vegetables are excellent sources for vitamin C, especially citrus and strawberries.

6. Vitamin D

Body is deficient in vitamin D has been shown to interfere with the brain's ability to plan and process memory. Research shows that vitamin D levels decline in the elderly has been associated with memory loss due to the aging process. You can meet the needs of vitamin D from mackerel, tuna and other foods are fortified with vitamin D.

7. Vitamin B3

The experts are superbly find a particular form of the vitamin B3 Nicotinamide, which is believed to reduce the symptoms of Alzheimer's disease. Given these new findings tested in mice, further clinical testing is needed to determine the effect of vitamin B3 in humans. In addition to reducing the risks and effects of Alzheimer's disease, vitamin B3 also reduce the risk of heart disease and lowering LDL cholesterol. Tuna, chicken, turkey, salmon and asparagus provide an important source of vitamin B3.

Source : kompas.com

8 Foods for Preventing Colorectal Cancer

Colorectal cancer or colon is a form of malignancy that occurs in the colon, rectum, and appendix (appendectomy). The experts explained that by making lifestyle changes can prevent about 70 percent of developing colon cancer.

To protect yourself from the threat of cancer, it's time you make a plan and a proper diet program, especially by eating some of the following foods, which is believed to be the main enemy of colon cancer:

1. Beans, lentils, peas and other foods high in folate
Plenty of food as mentioned above if one of your family members of colorectal cancer. Beside rich in fiber, these foods are also high in folate, a B vitamin that protects cells from DNA damage. According to a study from Harvard University involving nearly 89 000 women aware that they are - who have a family history of colorectal cancer - which consume more than 400 mcg (micrograms) of folate per day, 52 percent lower risk of colorectal cancer than women who consumed only 200 mcg folate a day. You can get about 100 to 150 mcg simply by eating a cup of cooked beans or spinach. One medium-sized citrus fruit also contains approximately 50 mcg.

2. Milk
Milk has a very vital role in building strong bone growth. But not many know that milk can also help protect you from colon cancer. Research involving more than half a million people showed that drinking at least a cup of milk every day may lower risk of colon and rectal cancer about 15 percent. Meanwhile, those who drank over two glasses a day, the risk dropped 12 percent.

A recommendation suggests, a person must meet at least 250 milliliters of milk a day. Given the saturated fat associated with tumor growth, it would be better if you choose low-fat milk or skim milk.

3. Vegetables from the cruciferous family
Types of vegetables that are intended, among others, broccoli, cabbage, cauliflower, radish. This group of vegetables is the most powerful cancer fighter because it contains a variety of compounds able to drive the cancer, which damage cell DNA. Research consistently shows that people who eat vegetables, 50 percent had a lower risk of colon cancer than those who eat small amounts. You must meet at least four half-cup (125 milliliters) servings per week.

4. Wheat, fruits and vegetables high in fiber
Although no studies that definitively prove the benefits of fiber to prevent colon cancer, but experts are still pushing for a person eats more than 15 grams of fiber each day. Why? Because the fibers can quickly help food pass through the digestive system, so if there are foods that are carcinogens, the food was not long lived in the digestive tract.

A study of large-scale European Prospective Investigation of Cancer and Nutrition (EPIC) show that people who eat lots of fiber, 40 percent less likely to develop colon cancer.

5. Turmeric
Turmeric is the spice that is quite widely known and often used as a spice in cooking. Natural yellow color in turmeric, called curcumin, believed to have anti-cancer agents and anti-inflammatory effects (reducing inflammation which is thought to contribute to tumor growth). Curcumin can also help clean the carcinogens in the body prior to DNA cell damage and help repair the damage was done.

Lab studies show this spice also helps stop the growth and spread of cancer cells. No recommendation is encouraged, but you only need to use it more often in your cooking mixture.

6. Fish and chicken
Various research shows evidence of an association between red meat consumption and colon cancer risk. But you need not be afraid to eat meat, because meat chicken and fish can be an alternative choice.

Results from the study of EPIC suggests that eating at least 300 g of fish (two or three servings) a week can reduce the risk of colon cancer by 30 percent. This finding is not surprising. If you choose fatty fish like salmon or mackerel, directly you will get the omega-3 fatty acids more that help reduce inflammation in the intestine.

If you do not really like eating fish, try the chicken. Studies show that consumption of chicken meat is not as red meat, because it does not actively trigger colon cancer. Remember, most of the fat found in chicken skin, so it is advisable to remove the chicken skin before cooking.

7. Garlic and onions
Garlic may not be able to protect you from vampires, but it can help rid the colon cancer. Both garlic and onions contain sulfide, which helps to clean carcinogens and cancer cells. Research shows that women who consumed 1-2 cloves of garlic per week had a 32 percent lower risk of colon cancer than women who rarely ate garlic.

And according to a study that examined fruit and vegetable consumption among more than 650 people in South Australia showed that participants who frequently eat onions risk of colon cancer was reduced to 52 percent. Eating a few cloves of garlic and about a half cup (125 mL) garlic at least several times a week can help lower your cancer risk.

8. Black tea and green tea
Lab studies show that compounds in tea helps to deactivate cancer-causing agents. In fact, these compounds are also able to inhibit cancer cell growth. Among the more than 35,000 women involved in the Iowa Women Health Study showed that those who drank two or more cups of tea every day almost 30 percent lower than those developing colon cancer is rarely drink tea.

And while they are mainly black tea, it should be noted that green tea contains more of antioxidant compounds called catechins, which appears to work wonders.

Source : besthealthmag

Boing!

I just had a featured article published on Boing Boing, "Seduced by Food: Obesity and the Human Brain".  Boing Boing is the most popular blog on the Internet, with over 5 million unique visitors per month, and it's also one of my favorite haunts, so it was really exciting for me to be invited to submit an article.  For comparison, Whole Health Source had about 72,000 unique visitors last month (200,000+ hits).

The article is a concise review of the food reward concept, and how it relates to the current obesity epidemic.  Concise compared to all the writing I've done on this blog, anyway.  I put a lot of work into making the article cohesive and understandable for a somewhat general audience, and I think it's much more effective at explaining the concept than the scattered blog posts I've published here.  I hope it will clear up some of the confusion about food reward.  I don't know what's up with the image they decided to use at the top. 

Many thanks to Mark Frauenfelder, Maggie Koerth-Baker, and Rob Beschizza for the opportunity to publish on Boing Boing, as well as their comments on the draft versions!

For those who have arrived at Whole Health Source for the first time via Boing Boing, welcome!   Have a look around.  The "labels" menu on the sidebar is a good place to start-- you can browse by topic.

Eating berries helps prevent age-related memory loss

 Washington: There is strong scientific evidence that eating blueberries, blackberries, strawberries and other berry fruits has beneficial effects on the brain and may help prevent age-related memory loss and other changes, say scientists.

Barbara Shukitt-Hale, Ph.D., and Marshall G. Miller pointed out that longer lifespans are raising concerns about the human toll and health care costs of treating Alzheimer�s disease and other forms of mental decline.

They explained that recent research increasingly shows that eating berry fruits can benefit the aging brain.

To analyze the strength of the evidence about berry fruits, they extensively reviewed cellular, animal and human studies on the topic.

Their review concluded that berry fruits help the brain stay healthy in several ways.

Berry fruits contain high levels of antioxidants, compounds that protect cells from damage by harmful free radicals.

The two also noted that berry fruits change the way neurons in the brain communicate. These changes in signalling can prevent inflammation in the brain that contribute to neuronal damage and improve both motor control and cognition.

They suggest that further research will show whether these benefits are a result of individual compounds shared between berry fruits or whether the unique combinations of chemicals in each berry fruit simply have similar effects.

Their review on the value of eating berry fruits appeared in ACS`` Journal of Agricultural and Food Chemistry. 

Source : http://zeenews.india.com/

Sugar in the Morning breakfast is important to Improve Concentration

Sugary foods like donuts are not a super healthy food, but can give the brain the nutrients it needs to start the day effectively. If you have trouble concentrating or remembering things in the morning, often cause adelah because the brain is deprived of sugar is needed in order to function optimally.

"Sugar is used as an energy source the brain. One reason is because the sugar producing important chemical acetylcholine. This chemical is essential to improve memory, enhance the ability to pay attention and keep the mood," said Dr. Gary L. Wenk, Professor of Psychology, Neuroscience, Immunology and Medical Genetics at Ohio State University Medical Center and author of "Your Brain on Food '.

Brain to produce acetylcholine from components derived from the metabolism of sugar called choline. Choline derived from lecithin-containing foods. Lecithin is found in many baked goods such as donuts, cupcakes and chocolate. So, eating chocolate-covered donuts in the morning will give the brain the nutrients it needs to pay attention and learn new things.

"Billions and billions of nerve cells in the brain requires a constant supply of sugar to maintain the ability to produce energy and communicate with other nerve cells. Nerve cells can only tolerate a lack of sugar for several minutes before he died," said Prof Wenk as reported by Lifehacker.com, Thursday (08/03/2012).

Because the sugar content decreased with the passage of time since last meal, the body begins to eat something sweet. As the day wore on, the nerve cells use acetylcholine busy and changing sugar to think and learn. As a result, concentration and alertness also started emnurun.

Towards evening, the low blood sugar levels again causes a decrease in the ability to pay attention and mental slowing. Energy metabolism that are deployed for thinking and learning throughout the day increases the strong chemicals that can kill nerve cells called adenosine. To resolve this, drink coffee.

Adenosine inhibits the function of acetylcholine and causes the body to become less vigilant. Caffeine in coffee can stem the influence of adenosine and release of acetylcholine which has hampered its function. After drinking coffee, attention spans will increase and the body will be ready to do anything until the effects of caffeine runs out.

Source : http://health.detik.com

Yoga effective in treating patients with stress-related psychological and medical conditions

An article by researchers from Boston University School of Medicine (BUSM), New York Medical College (NYMC), and the Columbia College of Physicians and Surgeons (CCPS) reviews evidence that yoga may be effective in treating patients with stress-related psychological and medical conditions such as depression, anxiety, high blood pressure and cardiac disease. Their theory, which currently appears online in Medical Hypotheses, could be used to develop specific mind-body practices for the prevention and treatment of these conditions in conjunction with standard treatments.



It is hypothesized that stress causes an imbalance in the autonomic nervous system (parasympathetic under-activity and sympathetic over-activity) as well as under-activity of the inhibitory neurotransmitter, gamma amino-butyric acid (GABA). Low GABA activity occurs in anxiety disorders, post-traumatic stress disorder, depression, epilepsy, and chronic pain. According to the researchers, the hypothesis advanced in this paper could explain why vagal verve stimulation (VNS) works to decrease both seizure frequency and the symptoms of depression.

"Western and Eastern medicine complement one another. Yoga is known to improve stress-related nervous system imbalances," said Chris Streeter, MD, associate professor of psychiatry at BUSM and Boston Medical Center, who is the study's lead author. Streeter believes that "This paper provides a theory, based on neurophysiology and neuroanatomy, to understand how yoga helps patients feel better by relieving symptoms in many common disorders."

An earlier study by BUSM researchers comparing a walking group and a yoga group over a 12-week period found no increase in GABA levels in the walking group, whereas the yoga group showed increased GABA levels and decreased anxiety. In another BUSM 12-week study, patients with chronic low back pain responded to a yoga intervention with increased GABA levels and significant reduction in pain compared to a group receiving standard care alone.

Source : Boston University Medical Center

Why We Need Vegetables

Article courtesy of Donna Hargrove, D.O., Nutrition EditorEven though everyone knows that vegetables are good for you, 7 out 10 Americans still do not meet the daily recommendations for vegetables.  And, Americans are eating less today than 10 years ago.  Consumers say their main reasons for not getting enough vegetables are not liking the taste, inconvenience, high cost, and low availability.  However, there are plenty of easy, delicious and convenient ways for people to get more vegetables.

WHY DO I NEED VEGETABLES?
Vegetables are an essential part of a healthy diet.  Eating the recommended amount of vegetables can help to reduce the risk of heart disease, diabetes, and some cancers.  Vegetables are also naturally lower in calories than other foods and therefore important in weight management.



Vegetables provide essential nutrients and most are low in fat.  They are an important source of potassium, magnesium, dietary fiber, folate, and vitamins A and C.

• Potassium:  Helps maintain healthy blood pressure 
• Magnesium:  Necessary for healthy bones, muscles and for healthy blood pressure 
• Fiber:  As part of an overall healthy diet, helps reduce cholesterol levels and maintain digestive health 
• Folate:  Helps the body form healthy red blood cells 
• Vitamin A:  Keeps eyes and skin healthy and helps protect against infections 
• Vitamin C:  Helps heal cuts and wounds, keeps teeth and gums healthy and aids in iron absorption

WHY ARE EATING DIFFERENT COLORED VEGETABLES IMPORTANT?
Think variety and think color.  Eating a variety of vegetables allows you to get a range of nutrients.  Different colored vegetables provide varying amounts of vitamins, minerals and phytonutrients that provide unique health benefits.  The phytonutrients are responsible for the colors of vegetables.  Vegetables can be classified into color groups, such as Red (tomato), Orange (carrots), Green (spinach), White (onions, mushrooms), and Purple (cabbage).  Phytonutrients work best when eaten together in a whole food.  So, eating a wide variety of different colored vegetables provides greater health benefits than eating only a single type of vegetable.

HOW CAN VEGETABLES HELP MANAGE MY WEIGHT?
Eating foods like vegetables can help with weight management by adding bulk without a lot of calories.  Eating bulker foods like vegetables helps people feel full and eat less over the day.

HOW MUCH DO I NEED?
The amount you need depends on your age, gender and how active you are.  Most women should eat about 2 � cups of vegetables daily, men 3 cups, and children aged 4-8 years 1 � cups.  In general, 1 cup is equal to 1 cup chopped or cooked vegetables, 1 cup vegetable juice, or 2 cups raw leafy greens.

EASY WAYS TO GET MORE VEGETABLES

• Add vegetables or vegetable juice to soups, pasta dishes or casseroles 
• Stock up on frozen vegetables for quick and easy cooking 
• Drink vegetable juice as a snack or as a beverage with your meal 
• Buy pre-cut vegetables for quick salads and snacks

Source : nutritionhealthnet.com