Eat your veggies. You’re not likely to forget this message. Getting adequate vegetables, especially cruciferous ones including broccoli, cabbage and dark leafy greens, may help improve memory.
Be sweet on berries and cherries. Berries — especially dark ones such as blackberries, blueberries and cherries — are a rich source of anthocyanins and other flavonoids that may boost memory function.
Get adequate omega-3 fatty acids. Essential for good brain health, omega-3 fatty acids, docosahexaenoic acid, or DHA, in particular, may help improve memory. Seafood, algae and fatty fish — including salmon, bluefin tuna, sardines and herring — are some of the best sources of the omega-3 fatty acid, DHA. Substitute fish for other meats once or twice a week to get a healthy dose.
Work in walnuts. Well known for a positive impact on heart health, walnuts also may improve cognitive function.
healthy living
🍎 Health Hack ~ Fill Up on Whole Grains
How to enjoy more whole grains in your diet
Try these tips to add more whole grains to your meals and snacks:
- Enjoy breakfasts that include whole-grain cereals, such as whole-wheat bran flakes (some bran flakes may just have the bran, not the whole grain), shredded wheat or oatmeal.
- Substitute whole-wheat toast or whole-grain bagels for plain bagels. Substitute low-fat muffins made with whole-grain cereals, such as oatmeal or others, for pastries.
- Make sandwiches using whole-grain breads or rolls. Swap out white-flour tortillas with whole-wheat versions.
- Replace white rice with quinoa, brown rice, wild rice, barley or bulgur.
- Feature wild rice or barley in soups, stews, casseroles and salads.
- Add whole grains, such as cooked brown rice or whole-grain bread crumbs, to ground meat or poultry for extra bulk.
- Use rolled oats or crushed whole-wheat bran cereal in recipes instead of dry bread crumbs.
SOURCE: MayoClinic
🍎 Health Hack ~ Fill Up on Fiber
Some of fiber’s greatest benefits are related to cardiovascular health. Several large studies have found that people who eat the most fiber had a lower risk for heart disease. High fiber intake—particularly soluble fiber—seems to protect against several heart-related problems. . . . Fiber can help relieve constipation and normalize your bowel movements. Insoluble fiber is often used to treat or prevent constipation and diverticular disease, which affects the large intestine, or colon. Fiber may also play a role in reducing the risk for type 2 diabetes, the most common form of diabetes. Fiber in the intestines can slow the absorption of sugar, which helps prevent blood sugar from spiking.
🍎 Health Hack ~ Get a Little Sunshine
Head Outdoors
A few minutes in the sunshine raises vitamin D levels, and that’s good for your bones, your heart, and your mood. Plus, being outside means you’re more likely to move your body instead of parking it in front of the TV or computer. Choose nature over city streets, if you can. One study found that people who strolled in urban green spaces were calmer than people who walked in built-up areas.
🍎 Health Hack ~ Trade Screen Time for a Healthy Activity
Go Offline
Checking your email and social media a lot? Sure, your friends’ and family’s latest updates are just a click away, but do you really need to see pictures of your cousin’s latest meal? Let it wait until morning. Set a time to log off and put the phone down. When you cut back on screen time, it frees you to do other things. Take a walk, read a book, or help your cousin chop veggies for her next great dinner.
🍎 Health Hack: Want to Boost Your Metabolism?
Take a cold shower.
Sure, hot showers feel luxurious and will warm you up on a wintry day, but what else do they offer? Um, nothing. It’s cold showers that have an impressive array of benefits. And you need nothing other than a hefty dose of willpower to take advantage of them. One cold shower a day (lukewarm water won’t cut it) will improve circulation, increase metabolism, tighten pores, boost immunity and alertness, and speed recovery from a tough workout. To ease your way in, alternate between hot and cold water, a technique known as the “Scottish Shower.” Or switch over to cold water for the last couple of minutes, just like in the James Bond movies.
SOURCE
🍎 Health Hack: A Great Day Begins with Breakfast
Breakfast is important for a bunch of reasons. It jump-starts your metabolism and stops you from overeating later. Plus, studies show that adults who have a healthy breakfast do better at work, and kids who eat a morning meal score higher on tests. If a big plateful first thing isn’t for you, keep it light with a granola bar or a piece of fruit. Just don’t skip it.
🍎 Health Hack: Bye Bye Stress
Chase Stress Away
Chase away stress with a good laugh. Even a simple, genuine smile has been shown to help offset tension and negative thoughts. Three ideas for bringing humor into your life:
Watch a funny movie or show, read humorous comics, or go to a comedy show or improv performance.
Spend time around pets, children, or entertaining people who are a part of your life.
Don’t take things too seriously and be willing to laugh at yourself.
🍎 Health Hack: Sugar Is Not Your Friend
Don’t Drink Sugar Calories
Sugary drinks are among the most fattening items you can put into your body. This is because your brain doesn’t measure calories from liquid sugar the same way it does for solid food. When you drink soda, you end up eating more total calories (2Trusted Source, 3Trusted Source). Sugary drinks are strongly associated with obesity, type 2 diabetes, heart disease, and many other health problems (4Trusted Source, 5Trusted Source, 6Trusted Source, 7Trusted Source). Keep in mind that certain fruit juices may be almost as bad as soda in this regard, as they sometimes contain just as much sugar. Their small amounts of antioxidants do not negate the sugar’s harmful effects (8Trusted Source).
🍎 Health Hack: Pass the Guacamole
Avocados – A Power Food
Many people avoid avocados because of their high fat content; they believe that avoiding all fats leads to better health and easier-to-control body weight – this is a myth. Avocados are rich in healthy fats, as well as B vitamins, vitamin K, and vitamin E and have a very high fiber content. Studies have shown that regular avocado consumption lowers blood cholesterol levels.
Avocado extracts are currently being studied in the laboratory to see whether they might be useful for treating diabetes or hypertension. Researchers from Ohio State University found that nutrients taken from avocados were able to stop oral cancer cells, and even destroy some of the pre-cancerous cells.
