Dealing with a Sore Throat?

Part 2 Sore Throat Remedies

A sore throat is a common ailment that can be very irritating and uncomfortable, as you already learned in Part 1 of this article series.

Jump over to Part 1 by Clicking here to learn more about the types of sore throat, as well as the main causes (if you have not already).

If Part 1 is how you ended up here, well, it’s time to check out the possible remedies that will allow you to take care of the issue at hand and prevent any further complications from occurring.

Without further ado – Let’s Get To It!

Disclaimer: This is not concreter medical advice! Consult with your medical professional in the case of consistent symptoms.

Treatment Options

As er mentioned, all the treatments and remedies that follow to be pointed out should always be combined with a visit to your doctor.

This is always the first thing you should do before you decide to do or take any medicine.

Viral Infections

Now, let’s talk about a sore throat caused by a viral infection.

This type of cause can make your sore throat last for up to six or seven days and usually subsides on its own during this time.

An important mention here is that antibiotics do not help cure a sore throat caused by a viral infection.

To ease pain or fever caused by a viral infection, taking acetaminophen or other mild pain relievers (Tylenol and others) is

often the recommended option.

A noteworthy mention here is that when treating children, you should never give them aspirin because it has been linked to Reye’s syndrome – a rare but potentially life-threatening syndrome that causes swelling in the liver and brain.

Bacterial Infections

When it is concluded that the culprit is a bacterial infection, you will probably receive a piece of paper from your doctor with a list of antibiotics and probiotics.

It is essential to the treatment to take the prescribed antibiotics by following the instructions and number of days.

Even if you don’t feel your throat is aching anymore, stopping the antibiotics could lead to the infection coming back, worsening, or spreading throughout other parts of the body. With a bacterial infection, your best bet is to stick to the doctors’ recommendations and let them give you the clearance to get off the prescribed meds!

Home Remedies, Anyone?

The harsh winter just came, you went out to enjoy all the snow with your friends (being the little kid that you were back then) and after hours of pure cold joy, you came back home only to realize you had a sore throat.

Your mom then instantly knew exactly what to give you, and boom, just a day later, you were back out in the snow (this time equipped better, though.)

Sounds familiar? Yeah.

Before western medicine took up by storm there was the home remedy treatment passed out throughout the generations.

When we are specifically talking about a sore throat, there isn’t that much of a division between people who decide to take care of themselves and doctors because the home remedies usually work like a charm.

The first one, and it’s a biggie, is …. Your Guessed It …. REST.

Getting plenty of sleep and resting your voice are practically the two most critical things to do.

After that, we have drinking fluids – lots and lots of them – to get that bug out of your system faster.

The logical follow-up is to consume comforting foods and drinks.

This is generally all the hot drinks like tea, warm water with honey, broth, etc. (Remember the goodness of a warm soup during your childhood years as we mentioned earlier?)

Gargling with salt water may also be a very effective way to help out your throat with the pain.

A saltwater gargle of 1/4 to 1/2 teaspoon (1250 to 2500 milligrams) of salt to 120 to 240 ml of water can help soothe a sore throat.

Dentists recommend to help kill germs in you mouth to gargle with warm salt water 30 seconds everyday.

Also, don’t forget to humidify the air!

It’s important to let fresh air in the room from time to time to get rid of the stale such.

And For The Alternative People …

Herbal or alternative products for sore throat are usually put in tea bags or some pills but can be consumed on their own for a better effect.

Teas, soups, or different combinations between slippery elm, licorice root, marshmallow root, Sunrider Calli Tea, Alpha 20C, ginger, dried Sambucus plant, garlic, and others have proven to be effective in situations with a sore throat.

It is essential to understand that not one of these methods is efficient by you itself.

A combination of these methods can prove to be most beneficial to your throat and overall health.

So…. if your throat is aching – UGH…. give yourself some rest, have a warm tea with honey, and let your body do what it does best – Healing You!

Sore Throat Issues?

Times like these make having a sore throat a sign of major issues?

Sore throat feels like yuck?

Are you Dealing with a Sore Throat?

Part 1 – Types of Sore Throat and Causes

A sore throat – we’ve all been there. That unexpected bug in the back of your tongue that is so hard to get rid of and can drive you crazzzzyyyy.

It is one of the most common and famous symptoms when it comes to getting sick, and there is probably not a single person in the world who has not felt that pain.

Today, we will talk about the sore throat, what it is, and what the main causes are.

Ready? Steady? Cough? Ick!

What is a Sore Throat?

A sore throat is painful, dry, or a scratchy feeling in the throat that each of us has experienced at one point in their lives.

There are three different types of sore throats:

  1. Pharyngitis
  2. Tonsillitis
  3. Laryngitis

Each of the 3 has an impact on a different area, so let’s briefly go over each one of them.

Pharyngitis

Pharyngitis is an inflammation of the pharynx and is characterized by a sore throat.The most common cause of pharyngitis is a viral infection, but it can also be caused by bacteria or another type of infection, such as strep throat.

Tonsillitis

Secondly, we have tonsillitis, a swelling of the tonsils – A soft tissue you have in the back of your mouth.

This is one of the most significant causes of a sore throat and difficulty swallowing.

Much like the first one, this is caused mainly by viral infections ad is fairly common in children.

Laryngitis

The symptoms can vary but usually have a lot in common. The ones that are usually pointed out mainly suggest a dry, scratchy and raw throat.ad more …yuck.

It is also quite normal to have accompanying symptoms to the sore throat – as well: runny nose, nasal congestion, cough, fever, headaches, body aches and more yuck.

Laryngitis is an inflammation of the larynx, which is the organ that produces sound during speech.

There are many causes including acute upper respiratory tract infections, allergies, and vocal abuse.

Laryngitis can also be caused by smoking cigarettes or inhaling other substances such as paint fumes, lead fumes or fumes from glues…or endless possibilities.

What Causes A Sore Throat

There are quite a few reasons for your throat to feel sore (besides Covid-19, Delta, Omicron) and it is usually a combo of climate change, changing seasons, and the immune capabilities of the body.

As you have learned above where we explained the three types of sore throat, viral infections are the major causes for catching a bug in your throat…(semi-pun intended).

Did you know that an estimated 90% of all cases of sore throat are related to viruses?

Now, certainly, all these viruses are not life-threatening but are sure to leave you in your bed for some time, and the first place it hits…it’s the throat.

It’s almost as if your throat is the messenger that says, “Something is about to go wrong!” (Wear a Mask.)

Bacterial Infections

After viruses we have bacterial infections. Pretty close to viruses, bacterial infections are also a pretty common culprit for a sore throat.

The most common bacterial infection is strep throat, which is caused by the Streptococcus (Remember this is a Spelling Bee) bacteria.

Allergies

Next, we have allergies – every person has them, and though not if particular danger, they all cause a sore throat!

When the immune system reacts to allergy triggers like pollen, grass, and pet dander, it releases chemicals that cause symptoms like nasal congestion, watery eyes, sneezing and throat irritation.

Excess mucus can drip down the back of the throat and cause inflammation and irritaion.

The Environment

Right after that, we have environmental factors like dry air, which are. also a prevalent factor for having a scratchy throat.

Dry air sucks moisture from the mouth and throat and leave them feeling dry and irritated.

This usually happens during the colder seasons when a Heater is on… PLUS – in super hot weather when the AC is constantly on.

Smoking (Or Smoke)

The final major reason for a sore throat is smoking.

Tobacco smoke dries out the throat and leaves it feeling raw and tender, which is also the case with fumes from fireplaces and plants as well as smoke coming from chimneys.

So, whether you are a smoke or not, breathing in smoke and/or dirty air can possibly lead to irratations.

The Cure

Alright, we took our time to explain the types of sore throats and the leading causes. Now a question you need to ask yourself…..

How can you actually treat a sore throat?

Honey? Tea? A goodnight shot of whiskey, perhaps?

Well, in Part Two — we will discuss the best ways to approach a sore throat, so jump on there…and let’s learn together.

Gluten Free Cooking and dining – A good mindset helps

Green apple and Gluten Free Bread.

Gluten free cooking doesn’t need to be the task a lot of us believe it’s going to be, and all gluten free food does not taste like cardboard. Pleassse.

You’ll be happy to know☺

Make the effort to be familiar with the terrific gluten free dishes that are plentiful on the internet and in the many great cookbooks out there and start to include them one at a time into your cooking collection. You will be impressed at how terrific you feel along with how fantastic the food tastes. Look up Gluten Free Cooking ideas on Pinterest.

If you need a gluten free ‘diet plan’ and have no idea where to begin or what you ought to be cooking you ought to have a look at the numerous gluten free coaching sites and blog sites online that deal with those concerns and you will be surprised what you find. In fact, you will most likely be astonished at the wealth of details that is offered. If you have a wholefoods(WHOLE FOODS) or healthy food store, Vegetable stands.. shop in your location, many of them will stock totally gluten free items for your cooking requirements.

Stores keep adding over time more and more items, loose whole foods or pre-packaged foods that are designated for gluten free cooking. We are even discovering cookie, flour, pancake, and cake blends that are now gluten free in order to delight in some of the finer things in life, for those who would have been totally denied just a couple of years ago. Now you just don’t have to miss out!

Modifications are being made and resources are being shared through the Web that assist not just us adults that need unique gluten free cooking and diet plans but likewise support for the mums and dads of kids who need to have totally gluten free diet plans. That is why it is so important to look out for the numerous resources and dishes that are readily available for gluten free cooking.

All the time there are more and more items, loose whole foods or pre-packaged foods that are designated for gluten free cooking. We are even discovering cookie and cake blends that are now gluten free in order to delight in some of the finer things in life, for those who would have been totally denied just a couple of years ago. Now you just don’t have to miss out!

Modifications are being made and resources are being shared through the Web that assist not just us adults that need unique gluten free cooking and diet plans but likewise support for the mums and dads of kids who need to have totally gluten free diet plans. That is why it is so important to look out for the numerous resources and dishes that are readily available for gluten free cooking.

While living gluten free does have many constraints, and is frequently made rather more difficult by eating out, it doesn’t have to become a total headache. Try Corn Tortillas, Lettuce wraps, and Ezekiel Bread, English Muffins by Ezekiel, Pita Breads by Ezekiel are all Gluten Free.


While on the one hand it is slightly annoying to not have the alternative of eating in every restaurant and it’s also pretty difficult at times to keep coming up with new things to cook, to avoid the same old thing, for means of staying safe, there still is a way to help you feel better and cope better.

Mindset – Yes, I said it. like everything the way we approach things will surely make a difference, to how we cope but also how we experience things as a whole.

You may even discover that you value the meals you have sometimes struggled to prepare, even more, because when you truly get a hang of it there is such a fantastic sense of achievement.

Try to see it as an adventure and take time to really research establishments and try different places, find new bloggers, recipes, and shops. Get cooking and baking together and get the family involved or if you live alone, just get cooking and invite people round to share your delights. You will soon discover a whole new world of food and rather than focus on what you can’t have, focus on what amazing things you are making and how much healthier you are going to feel.


Coconut Oil Pulling 101

Coconut Oil Pulling has become a New Health Trend – using oil’s purest form for your oral health. Using oil for pulling toxic substances than can cause tartar build-up, yellowing teeth, stains, tooth decay, harmful bacteria, cavities, odor and more. Gum disease is more prevalent than most realize. Dental health is so poor that by the time you turn 65 one out of every three will have lost all their teeth.

Are there Risks in Oil Pulling?

Oil Pulling is not a cure all — you still have to Brush you teeth at least twice a day, floss your teeth, eat healthy and visit your dentist for check ups. Since Coconut is a natural oil for pulling out stuff — there is very little harm. Just make sure to spit it out afterwards. Focus on swirling the oil – the longer the better.

What Are The Benefits of Oil Pulling?

If you are thinking if this is even worth it or will benefit your teeth let me share the benefits of Oil Pulling:

Reduce Inflammation of Gums

Bleeding of Gums and swelling will go down

Mouth will feel cleaner

Lowers tartar and plaque build-up

Breath will be cleaner

Dental appointments could possibly be less evasive

Whiter Teeth

Oral Health Improved Overall

MORE BENEFITS OF PROLONGED OIL PULLING:

Reduced signs of Acne, Eczema, rashes,

Reduction of Arthritis

Reduced Gingivitis

Reduced headaches, PMS, Insomnia

Less Pain

Whiter Teeth

Improved Sinuses

Improved Lymphatic System

OIL PULLING TIPS

Only use Raw, organic, natural coconut oil as this will help to fight bacteria and is healthier for you then using other types of oil. Swirl a teaspoon or smaller of coconut oil -swish around trying to get it all around between each tooth. My dentist says to do this every day. Start with swirling about 5 minutes and work up to 20 minutes. Spit out into trash and do not put sown your toilet or sink. By the way – while oil pulling – do small tasks such as take out the dogs, clean up, small exercises while swishing oil around. Best results first thing in the morning on an empty stomach.

What benefits have you seen since you have been oil pulling?

www.HealthOverFifty.com Suz ©2021www.Healthoverfifty.com

Does Caffeine Improve Sports Performance?

Having Caffeine Before a Workout?

Caffeine – sometimes known as “The World’s Most Popular Drug”

Caffeine is very popular with athletes to help them train, and keep their brain sharp. It is commonly found naturally and stimulates you ingested in foods and drinks.

Is it safe? —- hmmmm – to a certain extent. Here is some information on the details and benefits of caffeine and working out. Also we will include caffeine supplements, energy drinks, Tea, Coffee, as well as ephedrine.

CAFFEINE

What’s the number one reason you go for Caffeine? Probably – Alertness, Energy!! (Of course to reduce fatigue – the slumps….)

Coffee, Energy Drinks and Tea are in the top 10 drinks in the world.

Caffeine is so widely used the studies say that 80% of the world drinks a caffeinated beverage daily – mostly tea or coffee. These drinks have been consumed for thousands of years.

Caffeine also helps improve physical endurance – that’s why so many athletes love coffee, tea, energy drinks, chocolate, and supplements with caffeine.

In Canada they have supplements that are approved to:

  • Promote endurance
  • Promote wakefulness and alertness
  • Relieve feelings of fatigue
  • Enhances motor performance
  • Promotes endurance
  • And — a mild diuretic.

The benefits have been shown to improve sports training taking 100-200 mg 2-4 hours as needed.

The benefits of caffeine –

Increases metabolic rate

Lowers risk of Diabetes

Lowers risk of Cardiovascular disease

As stated above increases mind fullness and alertness.

Negative Effects of Caffeine

Can cause anxiety

Stimulates urination

Reduces fine motor control movements

May increase blood pressure.

SPORTS TRAINING AND CAFFEINE

Caffeine used in sports training and working out has been known to increase training volume (overall work performed) and been shown to decrease fatigue and increase a more powerful output. Yeah!

A study was done with a double-blind controlled study — effects of caffeine on Endurance, Graded, and short-term. The results showed that having caffeine increased exercise the most. Exhaustion was delayed.

The testing was done on Running, Cycling, and Cross-country skiing.

Overall the average improvement was 3.2% to 4.9%.

High Sustained – high intensity exercises such as running, rowing, cycling, and swimming — caffeine helped improve with all of them.

Hydration was a key factor, too. Study shows that ergogenic (enhancing physical performance) doses of caffeine did not dehydrate. The rate of change in sweat rates with urination, or other losses didn’t change. Meaning you do not need to keep drinking fluids with caffeine.

Best to drink 1 hour before you are ready to work out. Also effective during exercise or just when finishing up to control fatigue.

To high of doses of caffeine may cause jitters + Heart rate goes up.

CAFFEINE VS COFFEE/ENERGY DRINKS

Coffee has about 2% caffeine and other compounds. On cup of coffee will have 40 – 180 mg of caffeine while the same amount of tea – et’s say 150 mL 24 – 50 mg. If you still drink soda – a whole other topic – this even has less and cocoa products have less than fruit. Sweet potatoes even have caffeine.

So the studies come in mixed regarding sports performance and caffeine. There was a study published in 2013 that shows a cup of coffee had the same effect on cyclists as a coffee supplement. Both of these sources worked better than decaf coffee and or a placebo.

Energy Drinks? Have you read the ingredients? Well, they say that energy drinks have vitamins, minerals and carbs + taurine is added. Taurine is a (Protein) amino acid that our body makes naturally. By adding this the energy drink producers say it helps with inflammation and antioxidant properties – also suppose to improve cognitive and physical performance – but little research on this stuff.

In February 2017 there was a review of 34 studies looking at energy drinks on performance in sports. The study showed improvement in muscle strength, jumping, endurance, and certain sports improved. Conclusion was the benefits of taurine in the sports drinks and not the caffeine. The study was ONLY done on young athletes – not a overall study.

CAFFEINE AND EPHEDRINE

Ephedrine is an active component of an herb – ‘ephedra’ which is suppose to be an appetite suppressant and fat burning. When caffeine and ephedrine are taken together they are suppose to be have more fat burning than without.

Ephedrine is used in Canada for a nasal decongestant —- and comes with a whole host of warnings, caution, and contradictions.

Probably best to stay away.

CAFFEINE SAFETY

Caffeine is not recommended fr sleep. (Dah!)

Make cause your bladder overreact.

May increase blood pressure.

May cause anxiety, rapid heart rate, insomnia, restlessness, tremors, nervousness and headache.

IN SUMMARY

Caffeine helps with your mind and can increase memory.

Caffeine keeps you alert – especially in times when you really need to be alert.

Caffeine can stimulate hair growth.

Caffeine may help with Parkinson’s Disease.

Caffeine may help ward off Alzeimer’s.

Caffeine drinker have a lower risk of suicide.

Caffeine may reduce risk of skin cancer.

Caffeine can help with asthma – just stay away from dairy.

Please reply with some of your favorite caffeine drinks. My favorite is Fortune Delight especially with some Electro Sport and Evergreen.

REFERENCES

Burke, L.M. (2009). Caffeine and sport performance. Applied Physiology Nutrition and Metabolism 33(6): 1319-34. DOI: 10.1139/H08-130 Link: https://www.researchgate.net/publication/23669680_Caffeine_and_sport_performance

Caine, J.J. & Geracioti, T.D. (2016). Taurine, energy drinks, and neuroendocrine effects. Cleve Clin J Med. 83(12):895-904. doi: 10.3949/ccjm.83a15050. Link: http://www.mdedge.com/ccjm/article/120413/adolescent-medicine/taurine-energy-drinks-and-neuroendocrine-effects

Doherty, M. & Smith, P.M. (2004). Effects of caffeine ingestion on exercise testing: a meta-analysis. Int J Sport Nutr Exerc Metab. 14(6):626-46. Link: htpps://www.ncbi.nlm.nih.gov/pubmed/15657469/

Examine.com, Supplements, Caffeine. Accessed March 11, 2017. https://examine.com/supplements/caffeine/

Examine.com, Supplements, Ephedrine. Accessed March 11, 2017. https://examine.com/supplements/ephedrine/

Ganio, M.S., Klau,J.F., Casa, D.J., Armstrong, L.E. & Maresh, C.M. (2009). Effect of caffeine on sport-specific endurance performance: a systemic review. J Strength Cond Res. 23(1):315-24. doi: 10.1519/JSC.0b013e31818b979a. https://www.ncbi.nlm.nih.gov/pubmed/19077738

Health Canada, Natural Health Products Ingredients Database, Caffeine. Accessed March 9, 2017. http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=53&lang=eng

Health Canada, Natural Health Products Ingredients Database, Ephdrine. Accessed March 11, 2017 http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=271&lang=eng

Heckman, M.A., Weil, J & De Mejia, E.G. (2010), Caffeine (1,3,7-trimethylxanthine) in Foods: A Comprehensive Review on Consumption, Functionality, Safety, and Regulatory Matters. Journal of Food Science, 75: R77-R78. doi:10.1111/j. 1750-3841.2010.01561.x http://onlinelibrary.wiley.com/doi/10.1111/j.1750-3841.2010.01561.x/full

Hodgson, A.B., Randell, R.K. & Jeukendrup, A>E. (2013). The metabolic and performance effects of caffeine compared to coffee during endurance exercises. PLoS One. 8(4):e59561. doi:10.1371/journal.pone.0059561 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3616086/

Jówko E. Antioxidants in Sports Nutrition. Chapter 8: Green Tea Catechins and Sport Performance. ©2015 by Taylor & Francis Group, LLC. Bookshelf ID:NBK299060 PMID:26065095 https://www.ncbi.nlm.nih.gov/books/NBK299060/

Nehlig, A. & Debry, G. (1994). Caffeine and sports activity: a review. Int J SPorts Med. 15(5):215-23 https:///ww.ncbi.nlm.nih.gov/pubmed/7960313/

Souza, D.B., Del Cosco, J., Casonatto, J & Polito, M.D. (2017). Acute effects of caffeine-containing energy drinks on physical performance: a systematic review and meta-analysis. Eur J Nutr. 56(1):13-27. doi: 10.1007/s00394-016-1331-9. https:www.reserchgate.net/publication/309281522_Acute_effects_of_caffeine-containing energy drinks on physical performance a systematic review and meta-anaylsis

Spriet, L.L. (2014). Exercise and Sport Performance with Low Doses of Caffeine. Sports Med 44(Suppl 2): 175. doi:10.1007/s40279-014-0257-8 https://link.springer.com/article/10.1007%2Fs40279-014-2-0257-8

www.healthoverfifty.com ©SuzAlfano All Rights Reserved 2020.

6 Things You Should Do to Live Longer

According to a New Harvard Study

The US compared to other countries has a shorter life expectancy – could be because of poor lifestyle.

In a nutshell – Eat healthy (What is your idea of eating healthy?), Keep a healthy weight, drink alcohol in moderation, and no smoking/vaping.

A new study has researched lifestyles and found that following a healthy lifestyle will improve your life expectancy and reduce chronic diseases.

30 plus years US has been increasing diseases such as heart disease, cancer, diabetes and more….

  1. Maintain a Healthy BMI 18.5 – 24.9 Check it out here
  2. Exercise regularly (minimum 30 minutes of moderate to vigorous activity per day).
  3. Do not smoke – dah…obviously.
  4. Consume less alcohol beverages.
  5. Eat healthy – Follow Dr. Greger’s App – Watch Forks Over Knives, Read The China Study
  6. Try some new cook books.
  7. Need ideas for Plant Based Foods – Pinterest has tons!

Women that followed these tips had average of 35 years more of life disease free compared to those with diabetes, cancer and heart diseases. Men lived five years long. These studies were done by The Harvard T.H.Chan School of Public Health.

WHOLE FOODS DIET AT A GLANCE

PLANT BASED FOODS

EATING A WHOLE FOODS DIET WILL PROVIDE YOU WITH ENOUGH PROTEIN ~ PROTECTING YOU GETTING TO MUCH

Foods to Eat As Much as you want ~

Vegetables

Fruits

Intact Whole Grains

Whole Grain Pasta

Beans, Legumes

Starch Veggies

Foods to Eat in Moderation = Sometimes

Whole grain breads

Tortillas

Crackers

Dry Cereal

Tofu

Tempeh

Soy

Nuts

Seeds

Avocados

Olives

Dried Fruits

Foods to Avoid = NO!

Refined Flours

Sugar

Oils

Baked Goods

Sweets

Junk Food

Soda

Lunch meats

Bacon

Sausage

Hot Dogs

Salami

“What you include in your diet is as important as what you exclude.” – Dean Ornish, MD

Five Tips to Walk and Exercise More

Make walking a daily habit – especially if you have a dog.

Walking was what are bodies are meant to do daily.

Walking, exercise – anything but sitting on the couch for hours watching Netflix, AmazonPrime, HBO, HULU, Video Games – ( then picking on unhealthy foods).

Besides not having to hunt and gather food – just ordering it online or walking around the grocery store – we usually sit — a lot. This is not good and will cause health problems if done daily. Make a goal to walk daily – starting with 10 minutes at a time – or around the block (or dining table).

We need to get in the habit of walking daily. Just as you brush your teeth religiously – walk daily. Once you get started you will be sad on the days you miss.

Figure out a nice route before you start. Maybe some place with a beautiful vista or ocean view. By my house we have several trails to choose from long and short with very beautiful views.

Try to find a place to walk that is convenient – so you don’t have to drive there and/or make excuses. Leave from your door, lace up you shoes and go from there.

The more you walk the stronger you will become. Get some 1 pound hand weights https://amzn.to/35VrT2s – I use these everyday. You can swing arm circles while walking to really increase your heart rate.

Listen to podcasts, learn a new language, get caught up on a book or news. If you use your favorite listening device maybe this will motivate you to walking and exercise. Even days when you are not feeling it – maybe a great item to listen to will be an idea.

Buy a new pair of walking shoes, a new walking or exercise outfit, a drinking bottle.

Find a walking group with others. When you have someone to account to – maybe you will not miss those days.

Do you have any tips you would like to include?

Disclosure – we make some pennies on items we recommend and they are still the same price if you buy them on your own.

www.healthoverfifty.com COPYRIGHT 2019.

Top 5 Nutrients for Brain Health

How to Get Healthy Nutrients You Need Now

Vitamins, minerals, probiotics, essential fats – so many nutrients needed for your overall health.

Do you know the most important nutrients for your brain?

There are certain nutrients that improve and reduce the risk of dementia, development with a growing infant, mood improvement, and reduce risk of memory loss.

We will discuss the brain boosting benefits of probiotics, magnesium, B vitamins, vitamin D, and Omega-3s.

OMEGA-3S

Arguably Omega – 3s is the most important nutrient for a healthy brain. Omega-3s is a essential fat.

Your brain is basically 60% fat if you take away the water weight. 25% of the fat is Omega-3s; particularly the omega-3 called “DHA” (docosahexaenoic acid).

Omega-3s have many different functions in the brain – such as — they help nerve cells insulate their electrical signals, stabilize membranes, and reduce inflammation.

When you are pregnant it is essential to get enough Omega-3s to help with the baby’s intelligence and reduce the risk of behavioural problems. This obviously is critical for baby’s brain development!

Having higher blood levels of Omega-3s people tend to be depressed. Several studies have shown that people with mood swings, anxiety and depression start taking Omega-3 supplements and some of their symptons improve.

Studies have shown – in terms of age-related decline that people with higher Omega-3 intakes have a lower risk of Alzheimer’s.

So – We get it – they are great for the Brain – how do I get enough omega-3s?

You can get enough of the recommended amount of omega-3s including DHA, by eating two servings of fatty fish each week.

SO that’s simple – eat a wild salmon one time and wild shrimp the next. Scallop tacos and possibly a Cod Salad another two servings for the week.

I know they now have Vegan (Non-Fish) oil supplements, too.

Fish oil supplements recommend 500 – 1000 mg per day – this should be good on a daily basis.

VITAMIN D

Another Vitally important brain nutrient is Vitamin D.

Vitamin D is both a neurotrophic (helps nerve cells grow) and neuroprotective (protects nerve cells). There are Vitamin D receptors in areas of the brain involved with depression.

Prenatal vitamin D is suppose to have an important role in brain development, psychological function, cognitive function (ability to think). Children born of mothers who have low blood levels of vitamin D – studies have shown they have a higher level of schizophrenia later in life. This needs to be shared!

Low levels of Vitamin D in adults have been linked with multiple sclerosis, cognitive impairment, depression and Parkinson’s Disease.

So, how can you get enough vitamin D?

Obviously we all know that you can get sun exposure and have your skin make vitamin D. Then you need to be careful of not getting too much sun, type of clothes you have on, clouds, etc. Next is concern for skin cancer.

Supplementing your vitamin D might be the way to go.

You can get Vitamin D in a few foods such as liver, eggs, fatty fish. Being a Vegan – best source is mushrooms and/or a supplement.

It would be a good idea to include Vitamin D in your blood tests.

A safe recommendation taking a vitamin D supplement would be to read the label. Never take more than 10,000IU/day. If your Doctor tells you to take a different amount – always follow them.

B VITAMINS

B Vitamins are important for brain health and there are several essential Vitamin B’s – B1, B2, B3, B5, B6, B7, B9, B12. It is a fact that Vitamin B deficiency is a leading cause of neurological impairment and disability throughout the world!

B Vitamins are important for your brain health because each one is actively transported across the blood brain-barrier. Your body has to spend energy to pull B Vitamins into the brain. Many of these vitamins are found in much higher concentrations than in the blood.

B Vitamins work together and with enzymes. These means they have roles in your brain health. Included in these are antioxidants, helping the nerve cells, maintain their structure and function, help the brain produce energy (your brain needs lots of energy). B vitamins are also necessary for production of essential neurochemicals as well.

Having chronic low levels of vitamin B is associated with depression, ALS (amyotropic lateral sclerosis), some psychiatric conditions, as well as neurodegenerative diseases such as Alzheimer’s and Parkinson’s.

Low levels of B12 in particular are associated with symptons of mental disorders, smaller brain size, and poor memory.

Some of the benefits of vitamin B on brain health seem to work with Omega-3s – so make sure you get enough of both.

We can get Vitamin B from plants, except for vitamin B12. Vegetables, fruits, leafy greens are great sources of Vitamin B. By eating animal products – those that ate plants – you will be getting some B vitamins. SOme foods even have Vitamin B added to them – see the labels.

Basically Vitamin B12 is found in algae, meat, fish and eggs.

You can purchase vitamin B supplements as individual or as a B complex. Some of the B complex may not contain Vitamin B12 – so read your labels. If you avoid animal products you may need to take a Vitamin B12 supplement.

MAGNESIUM

What do we need magnesium for? This essential mineral is used by our bodies for over 600 functions. Energy production, nerve function and blood presssure are some of these important functions.

When you body has a magnesium deficiency there have been associations with stroke, Alzheimer’s, depression, headaches, migraines and brain diseases.

Magnesium helps neurons control the flow of calcium into and out of the cells. If there is not enough magnesium – can cause nerve cell damage.

Having an efficient amount of magnesium has been shown to improve moods, can help with migraines and reduce other symptons.

Foods highest in magnesium are potatoes, legumes, nuts and spinach.

Magnesium supplements are available in many formats – best to take the ones without oxide because they are easily absorbed and cause less digestive disturbances. Magnesium comes as magnesium citrate, magnesium oxide, magnesium chloride, and magnesium sulfate.

PROBIOTICS

There has been new research about gut-brain connection, and this has great potential to help us all use food and supplements for optimal brain health. You do eat your cruciferous vegetable everyday?

There are friendly health-promoting microbes living in your gut. On the other hand, probiotics are similar microbes that you can eat and supplement with. These are what turn milk into yogurt, and cabbage into sauerkraut. They are great for your brain and gut as well.

Studies have shown that after a couple of weeks of feeding your body probiotic foods or supplements, healthy people’s sad moods reduce and negative thoughts disappear. More studies have shown that depression, stress, anxiety were improved after consuming probiotics. A recent study also showed that people diagnosed with depression took probiotic supplements and their symptoms improved as well.

Some studies have shown a reduction symptons of multiple sclerosis has been helped with probiotics.

SUMMARY

In summary overall there are several key nutrients for having optimal brain health. They are Omega-3s, vitamin D, B-vitamins, magnesium, and probiotics.

There are wide ranch brain benefits – such as helping a developing baby’s brain, improving moods, symptons of depression, MS, to reducing dimentia like Parkinson’s and Alzheimer’s.

Much of these work together – important to keep a daily consistent balance.

Best to get a variety of nutrient-dense, minimally-processed foods to meet your daily needs and sometimes supplements will help.

For more information and resources:

https://www.ncbi.nlm.nih.gov/pubmed/26706022

http://physrev.physiology.org/content/95/1/1.full

https://www.ncbi.nlm.nih.gov/pubmed/19271419

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4019002/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3046737/

http://physrev.physiology.org/content/95/1/1.full

https://www.ncbi.nlm.nih.gov/pubmed/16542786

https://www.ncbi.nlm.nih.gov/pubmed/12656203

http://www.jabfm.org/content/28/2/249.long

What are you putting into your body?

What are you feeding your brain?

How much time do you plan to take time to care for your body? You have to live in it!

Are you part of the 1% that writes your goals and what you consume is part of this?

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