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baka Feb 15
Kevin Gardner

Looking after your mind is as important as making sure your body stays physically fit, but many people aren't educated in the methods for taking proper care of their cognitive functioning. Yet, there are some things you can do on a daily basis to improve and strengthen your memory and the overall functioning of the mind.

Eat Your Way to Better Mental Health

Most people accept that the foods they eat affect how their physical bodies develop and perform, so why is it so hard for those same people to believe that their diet influences brain function? In fact, a healthier diet does boost cognitive function and specific foods have been found to promote better concentration and memory. A healthy supply of Omega-3 is best for strengthening the mind and is primarily found in salmon, tuna, trout, and halibut.

If you're not a big seafood eater, you can also get Omega-3s from ground flaxseed, winter squash, pumpkin seeds, broccoli, kidney beans, and walnuts. Most plant-based foods provide the nutrients the brain needs for improved functioning, as well. Green tea and wine, when consumed in moderation, also boost cognitive functioning.

Getting Quality Sleep is Vital to Strong Mental Functioning

Just as it's unhealthy to binge on junk food, it's also detrimental to your physical and mental wellbeing to skimp on sleep. Recent studies have shown that the brain's nerve cells communicate more efficiently, when the individual is well-rested. That improved communicationbetween the cells is responsible for boosting the ability to learn and to recall memories.

In a study conducted at the University of Geneva, test subjects were divided into two groups. The first group was allowed to get eight hours of sleep each night, while the control group was given less sleep time. During the day, the subjects were instructed on developing new skills and shown images as a way of gaging memory. Those who slept a full eight hours performed significantly better than the others.

Social Connections Reinforces Cognitive Functioning

Research at the University of Chicago found that loneliness and feelings of isolation can lead to greater cognitive decline. This type of situation causes the individual to lose sleep, develop hypertension, and increase overproduction of cortisol, which is a stress hormone. Loneliness can also inhibit the immune system's response to infection and instigate depression. When a person is affected by several of these conditions, the brain is overtaxed, causing a drain on cognitive function.

Conversely, socializing with friends and family members strengthens the functioning of the mind. It forces the brain to develop new connections between nerve cells. As new memories are created and stored, cognitive functioning is reinforced. Additionally, socializing with others often leads to new activities and experiences, which promotes the learning and storing of new information.

Puzzles and Games Work Out the Mind

Keeping the mind active through frequent challenges and stimulation is the best way to boost and strengthen cognitive functioning. In fact, a study conducted at Tel Aviv University in 2013 found that the stimulation provided by regular puzzles and games helped to stave off the onset of Alzheimer's disease and may even prevent it.

Also in 2013, a University of California study conducted in San Diego discovered that a specially designed video game boosted mental skills in test subjects. The game also helped to develop stronger multitasking skills.

Keeping Active Does as Much for the Brain as for the Body

We also know that keeping physically active is beneficial to the brain. Studies have found that moderate aerobic exercise increases brain volume in elderly subjects. The subjects, aged 60 to 79, normally lived a mostly sedentary lifestyle, but, during the study, they were asked to participate in regular exercise. After six months, brain volume had increased in all of the subjects, suggesting physical activity benefits the mind as well as the body.

It was once thought that cognitive degeneration was inevitable as we age. Now, research is finding that we actually can reduce the risks by keeping our minds and bodies active. Just like any other muscle, the more you use your brain, the stronger it will develop.

Kevin Gardner Feb 15 · Tags: diet, mind
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Ariana Martin
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Kevin Gardner

I get that articles about almond milk are usually written by healthier people than me, but let me throw in my two cents.

Almond milk has been used for years as a substitute for cow milk and is readily available in stores or can be made at home with the use of a blender. Almond milk with its many health benefits is a great option for those who have cow milk intolerance or vegans. Almond milk is low in fat but high in energy and contains minerals like phosphorus, calcium, iron, magnesium, zinc, potassium and a number of nutrients including vitamins E and C.

While almond milk has many health benefits it’s important to note that it doesn’t provide as much calcium or protein as cow’s milk, so there is a trade-off there. One cup of almond milk has one gram of protein while one cup of cow’s milk has eight grams and two milligrams of calcium versus 300 milligrams in cow’s milk. Commercial almond milk has dietary additives that add protein and calcium and may be thickened with carrageenan.

Heart health

Since there is no cholesterol in almond milk, it is ideal for a strong and healthy heart. Recent studies have suggested that consuming almonds helps reduce significantly the possibility of coronary heart disease. Many cardiovascular ailments can be traced to bad cholesterol levels. Almond milk is rich in potassium that acts as a vasodilator meaning it widens the arteries that reduces the strain and tension on the heart.

Kidney health

Certain minerals can be harmful to the kidneys in excessive amounts such as potassium and calcium. Almond milk contains much less phosphorus and potassium than soy and dairy products. People with acute or chronic kidney problems should try to limit the intake of foods that contain these minerals in high amounts and almond milk is ideal in this regard.

Skin Health

Keeping your skin in top conditionrequires different types of minerals and vitamins. Almond milk contains plenty of vitamin E, which is beneficial in maintaining good skin health. Along with vitamins, almond milk also has antioxidants, which help in repairing damaged skin. Both the almond milk that is sold commercially as well as the milk that is made at home contains these vitamins. In addition, it can be used to wash the skin and for the best results, rosewater can be added.

Muscle strength and blood sugar

Although almond milk only contains one gram of protein per serving, it contains plenty of B vitamins and iron, which are important for muscle growth and healing. Almond milk is very low in carbohydrates, so it will not cause a noticeable rise in blood sugar level, which reduces your risk of developing diabetes. The sugars aren’t stored as fat and the body will use the carbohydrates for energy.

Almond milk does not contain lactose or cholesteroland can be made by using a blender to grind the almonds with water after soaking them overnight. This is the simplest and easiest way to make the delicious and nutritious milk. It has a creamy texture and nutty flavor that is similar to cow’s milk. This is what makes it a popular choice for those with dairy intolerance or vegans.

Almond milk can also be purchased commercially. These drinks will have additional nutrients added to enrich the content of the product and come in different flavors such as vanilla, chocolate or plain. For health reasons, it’s better to choose almond milk without any sugar added. Most brands are also enriched with minerals, vitamins or protein. If you are not eating dairy products, it may be beneficial if you choose products enriched with calcium to make up for any deficiency. Almond milk is very low in fat so you can add almond milk to your diet without any fear of putting on weight.

Kevin Gardner

It’s never too early to start thinking about next Christmas. In fact, getting started early is a great plan of attack. You’re likely to find many items you want and need for Christmas on sale if you purchase them well before the start of the holiday season. If you act too late, these same items will be much more expensive and may sell out in stores.

You’ll be prepared, and you’ll save a lot of money in the process. That money then could be used for other things when Christmas actually rolls around such as gifts for your family and friends. Americans spend on average nearly $1,000each year on Christmas gifts. However, what should you buy for next Christmas to prepare? Here’s a list of some of the top necessities you should consider buying early for the next holiday season.

An Artificial Christmas Tree

The centerpiece of any Christmas holiday is always a home’s Christmas tree. The inclusion of a Christmas tree really marks the season and can make your family excited about the holiday. Decorating it and opening gifts that have been placed under it are some of the most fun parts of the Christmas season.

However, purchasing a real tree can be somewhat of a hassle. Transporting it to your home can be difficult and painstaking. You can also only use it once. It can even present a serious fire hazard if the tree dries out. USA Today reported that there about 230 Christmas tree firesreported each year.

One simple solution is to purchase an artificial Christmas tree instead. Artificial Christmas trees aremuch less hassle. They’re far safer. Best of all, they can be used again and again for years. This helps spread out your investment and allows you to save money each year on Christmas as a result. If you buy your artificial Christmas tree during the off season, you’ll save even more money. You’re also likely to receive free shipping, saving you the trouble of transporting it to your home.

LED Christmas Lights

Something else the Christmas holiday is certainly associated with is festive Christmas light displays. If you want to decorate your home for Christmas and get your family in the holiday mood, Christmas lights are an absolute necessity. You don’t want your house looking dark and gloomy compared to the Christmas light displays on your neighbors’ homes.

However, traditional incandescent Christmas lights have many downsides. For one, the bulbs burn very hot. This results in them burning out faster and needing to be constantly replaced. They also use a whole lot of electricity. This will have a pretty negative effect on your utility bills, and it isn’t great for the environment either.

One solution is to invest in LED Christmas lights to replace your incandescent Christmas light strings. They’ll last longer. They’ll use far less electricity as well. According to the Department of Energy, LED lights with an ENERGY STAR rating use a whopping 75 percent lesselectricity than standard incandescent lights.

Christmas Tree Ornaments

Of course, a Christmas tree cannot be left bare. It’s the decorations that really bring it to life in your living room. Christmas decorations can also be very expensive, and you’ll need a lot of them to decorate a large tree. Consider buying your Christmas tree decorations early. You may find discounts not available during the holiday season. It can also be quite enjoyable. Certain Christmas themed stores are open all year long. Visiting one to purchase ornaments during the off season can be a lot of fun for you and your family.

Overall, the Christmas season can be a hectic and stressful time despite the fact you want to enjoy it so much. There is a lot to do and a lot of money that must be spent. Try to prepare early. This can remove some of that stress so you can take it easier during the holidays.

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