By Stacey Colino for Live Right Live Well

Wouldn’t it be great if simply eating could keep your brain young? Well, good news: New research sheds light on how certain vitamins and other nutrients may keep your memory sharp and your brain agile — and ward off dementia — as you get older. “The key is to try to get these nutrients from whole foods whenever possible, because they can act synergistically,” says Paula Bickford, a doctor of pharmacology and professor in the department of neurosurgery and brain repair at the University of South Florida College of Medicine.

So which vitamins and nutrients have the most promise for keeping your brain young?

Omega-3 Fatty Acids
French researchers found the lower your intake of omega-3 fatty acids, the higher your risk of suffering cognitive decline.

How they keep your brain young: “Omega-3 fatty acids protect the brain against oxidative stress [damage generated by unstable molecules called free radicals],” explains Bickford. In addition, “nerve tissue uses omega-3 fatty acids as the building blocks for cells,” says Bickford, and omega-3’s help with signaling within and between nerve cells, which helps your brain function properly.  

What to eat: salmon, tuna, lake trout, sardines, anchovies, walnuts, canola oil, flaxseeds.

Vitamins C, D and E
Research from the Netherlands suggests that eating a diet rich in vitamin E may reduce the risk of dementia and Alzheimer’s disease. A South African study found that older adults with dementia had lower blood levels of vitamin C. Finally, a study at the University of Manchester in the U.K. found that middle-aged and older adults with lower blood levels of vitamin D performed less well on cognitive function tests.

How they keep your brain young: Because these vitamins have antioxidant properties, they can protect the brain from free radical damage. Plus, “having antioxidants in your diet helps reduce low-grade inflammation in your cells and clogging of arteries, which would compromise blood flow to the brain,” says Joy Dubost, a doctor of food science, registered dietitian and spokeswoman for the Institute of Food Technologists.

What to eat:
For vitamin C: orange juice, red peppers, papaya, strawberries, broccoli, citrus fruits.
For vitamin D: salmon, halibut, fortified milks, fortified cereals, eggs.
For vitamin E: fortified cereals, sunflower seeds, almonds, spinach and other leafy greens, canola oil.

B Vitamins
Researchers from the Rush University Medical Center in Chicago found that older adults with higher blood levels of vitamin B12 showed slower rates of cognitive decline. Meanwhile, research from the University of California, Los Angeles found that low folate levels were associated with higher levels of cognitive decline among high-functioning adults in their 70s.

How they keep your brain young: No one knows exactly how these B vitamins help, “but there are many hypotheses,” says Christy Tangney, a doctor of nutrition and associate professor at Rush. One is that suboptimal levels of B12 can lead to problems in your body’s ability to synthesize brain chemicals and maintain your brain’s network of nerves. “Another is that a deficiency of either folate or B12 can lead to a buildup of homocysteine [an amino acid in the blood], which is toxic to the blood vessels in the brain and causes damage to neurons [which can lead to cognitive decline],” explains Tangney.

What to eat:
For vitamin B12: beef, shellfish, organ meats, salmon, fortified cereals.
For folate: fortified cereals, beans, broccoli, spinach, okra, papaya, enriched pastas.

Stacey Colino has written for The Washington Post health section and many national magazines, including Newsweek, Real Simple, Woman’s Day, Self, Marie Claire, Cosmopolitan, Glamour, Parenting, Sports Illustrated and Ladies’ Home Journal.

By Victoria Clayton for Oral Care And Health Daily

Do you know all there is to know about maintaining a healthy smile? See if you can separate oral health facts and fiction.

Myth or Truth? Fewer sweets means fewer rotten teeth.

Myth. “More important than the actual amount of sugar you consume is the frequency,” says Dr. Rob Berg, chairman of applied dentistry at the University of Colorado, in Denver. Here’s why: Nasty bacteria, called streptococcus mutans, that live in your mouth are primarily responsible for tooth decay. Every time you eat, they feed on the sugar in food and drinks and produce enamel-destroying acid waste. So “if you’re habitually bathing your teeth in sugar throughout the day and night, it’s a never-ending process,” says Berg.

What to do: Limit eating sweets to mealtimes, when your streptococcus mutans is revved up anyhow. If not at mealtime, finish your drink or sweet snack within a half hour, advises Berg.

Myth or Truth? Adults are as susceptible as kids to tooth decay.

Truth. Wouldn’t it be nice if one of the rewards for getting older was that our teeth somehow became impenetrable? Not so, unfortunately. Dry mouth — a common ailment caused by medications, diabetes or rheumatoid arthritis — makes many adults highly susceptible to tooth decay. “We want saliva. It’s wonderful because it buffers harmful acid in the mouth,” says Dr. Boyd Robinson, associate dean for clinical affairs at the University of Florida College of Dentistry in Gainesville.

What to do: Talk to your doctor and dentist about switching medications or using special rinses and pastes formulated to help moisten the mouth. Drinking water throughout the day and chewing sugarless gum are also great mouth moisteners. (For more tips on dry mouth relief, see our recent feature here.)

Myth or Truth? A restored tooth is more likely to have future problems.

Truth. Once a tooth has been damaged, there’s a lot that can be done to fortify it, but the integrity of the tooth will never be the same. A damaged tooth is more susceptible to cracks and chips; plus cavities could still occur, as bacteria like to latch on at the margins where a filling or crown meets the tooth.

What to do: You guessed it: Brushing twice a day and flossing daily is your best defense against future tooth decay anywhere in your mouth.

Myth or Truth? Women with osteoporosis are twice as likely to lose a tooth.

Myth. The number is actually higher: Women with osteoporosis, or low bone density, are three times as likely as their peers to lose a tooth. After all, teeth are anchored into the jaw, which is a bone. Therefore, anything that affects your bones can also affect your teeth.

What to do: Eating plenty of calcium-rich foods such as dairy products and tofu may help keep your jaw and other bones healthy. Engaging in weight-bearing exercise such as walking, dancing and jogging also seems to help. If you’re 50 years or older, or have a family history of osteoporosis, talk to your doctor about getting your bone density tested. Osteoporosis medications may help prevent damage to your bones and teeth.

Myth or Truth? White teeth are healthier than yellow teeth.

Myth. We may be obsessed with gleaming white teeth, but often, color tells you nothing about the true health of your choppers, says Robinson. For example, teeth can be bleached very white, but the bone supporting them could be in dire shape. Also, as you age, your teeth naturally become more yellow because more dentin, which lies beneath enamel, is exposed. “This is a normal process,” says Robinson.

What to do: Pay attention to bleeding gums or pain when you chew — these tell-tale signs could mean that your mouth really is in trouble.

Victoria Clayton is a freelance health writer based in Southern
California. She is the former “Growing Up Healthy” columnist for Msnbc.com and has written
about dental spas and other oral health topics for The Los Angeles Times.

Charge Up For Good Health

By Nancy Kalish for Charge Up For Good Health

This isn’t just the start of holiday season; it’s germ season as well. That’s why many of us will be hacking away and looking a lot like Rudolph before winter is over. “The average adult gets one to three respiratory illnesses each year, and women, especially if they’re moms, tend to catch even more,” says Charles Gerba, an environmental microbiologist at the University of Arizona and coauthor of The Germ Freak’s Guide to Outwitting Colds and Flu.

So how can you avoid getting sick? You already know you need to eat right, exercise and get enough sleep. And yes, you should get a flu shot now, even if you received one last year (visit FluClinicLocator.org to find out where you can get the vaccine near you). But don’t stop there. Here are six surprising ways to help stay healthy and keep you and your family sniffle-free all season long:

1. Fill up on fiber.
It not only helps you feel full and lose weight, it also boosts your immune system. New research from the University of Illinois shows that fiber, which is abundant in fresh fruits and veggies, stimulates the activity of our white blood cells, which battle infection and help you stay healthy. And don’t forget to add garlic to your dishes. It contains allicin, a potent germ-fighter. Cook it to release the most benefits, and try to eat some at least three times each week.

2. Get your dose of D.
During winter months, it’s hard for your body to make enough vitamin D from sun exposure, and few foods contain a good amount. But vitamin D is the key to a strong immune system. According to recent research published in the journal Epidemiology and Infection, people downing 2,000 IU of vitamin D daily came down with 70 percent fewer colds and flu than those taking a placebo. Other research shows that getting enough vitamin D may lead to less cancer, heart disease, diabetes and other serious diseases.

3. Fend off the flu with sex.
According to researchers at Wilkes University, making love just once or twice a week boosts your levels of flu-fighting antibodies by a whopping 30 percent. If your loved one is sick, however, stay away.

4. Avoid the worst germ hot-spots.

• Elevator buttons. Push them with your keys, a credit card or a gloved finger. Ditto for ATM screens.
• The office fridge, microwave and water fountain. Use a paper towel to open them and turn them on.
• Your co-worker’s candy bowl. If other people have been dipping in, there’s more than M&M’S in there.
• The handle of your supermarket cart. Carry sanitizing wipes with you to disinfect it before shopping.
• Public restrooms. After washing your hands, turn off all faucets with paper towels and be sure to open the exit door with one (it’s the germiest spot of all).

5. Choose the right cleaning products.
Using the wrong ones could end up simply pushing the germs around instead of killing them. Unfortunately, most green products won’t do the job. Only the sprays, liquids and wipes labeled “disinfecting” or “sanitizing” will kill germs, including the cold and flu viruses. Look for an Environmental Protection Agency number, which ensures the product has been tested for effectiveness, and follow product instructions exactly.

6. Wash, wash and wash some more.
You know you should wash your hands before you eat to stay healthy. But Gerba advises also scrubbing up as soon as you enter your home or workplace to wash away all the germs you picked up getting there. Rub the top and bottoms of your hands under water (it doesn’t matter if it’s hot or cold) for as long as it would take you to sing “Happy Birthday” twice. Soap won’t actually kill germs, but it helps them slide off your hands. Nowhere to wash? Use a hand-sanitizing gel with at least 60 percent alcohol, which protects against the flu by destroying the outer layer of the virus.

Nancy Kalish is the managing editor of this website and has written for O, The Oprah Magazine; Prevention; Self; Real Simple; and many other publications. She also works with clients one-on-one as a certified health coach.  Learn more at NancyKalish.com.

Many of us chose to work out to lose weight as our New Year’s  Resolution. However, that darn scale is not moving in the direction we want it to… don’t let the scale win over. There are more ways to measure success that we can use to our advantage.

First, let’s use that tape measure. Sometimes, we’ll start losing inches before that number on the scale starts moving in the right direction. Keep track of those problem areas and enjoy those losses. In my case, hips and thighs are measurements I always track.

Another way to measure success is by measuring body fat percentage. There are numerous websites, like this one,  that help you calculate your body fat. Now, there are many ways to get to this number and many variables to make it change at any given minute. However, keeping track of body fat percentage can be rewarding.  As with that number on the scale, all I look for from this number is a downward trend.

Last but not least, take pictures. You decide who sees it.  Every week or month – you decide the frequency – I take pictures, front, side, back. Seeing your body change can be a great motivator to continue to exercise.

No matter what measuring tool you use keep your resolutions and goals in mind and keep plugging along.

When living with a chronic illness so much is out of our (the patient) control.  However, our diet is something we can control.  There are some foods that can have a positive impact on your health and I wanted to share five of them with you today.

1. dark chocolate- as if I needed an excuse, right?  But you can eat a small piece of dark chocolate daily, with no guilt, as research has shown dark chocolate lowers blood pressure and contains antioxidants.
2. squash- I personally love zucchini but any type of squash is high in fiber.  Side effects of many of the medications we take for chronic pain, etc. can cause constipation so eating a diet high in fiber is a must!
3. nuts- particularly almonds and other nuts low in saturated fat.  Nuts are good for so many things…cognitive clarity, eye sight and more.  They are also a low calorie, filling snack food.  Nuts are rich in Omega-3 fatty acids which regulate hormones and mood as well as reduce inflammation in the body.
4. dairy- a diet that includes calcium rich foods including yogurt, milk and more is good for you on many levels.  Dairy products, specifically milk, contain Vitamin D.  Many people (including myself) are deficient in this vital vitamin and such a deficiency can lead to many problems, including neurological difficulties.Vitamin D and calcium also decrease the symptoms of PMS!
5. Carrots- Bugs Bunny must have known something researchers of his time didn’t.  Carrots are full of dietary benefits.  Lots of fiber, protection against colon cancer and help for the eyesight.  What can’t a carrot do?

There are many more important foods to include in our diet that we will discuss in the upcoming weeks.  Do you have a favorite “important” food?  Feel free to share in the comments!

Ok, so that’s a gross exaggeration, but motherhood is definitely a tough job. It has the ability to make you a stronger person, both physically and mentally, but can be a bumpy ride along the way.

Let’s think about it. You get pregnant and endure enormous physical changes such as shifting organs and expanding skin. Then you go through labor, which is so painful it often requires you to numb your body just to get through it, no matter whether you’re pushing or the baby exits through the “trap door.”  Then there’s the emotional roller coaster otherwise known as the regulation of hormones, which isn’t so much hazardous to us as it is to our husbands! Next we have to learn to carry around a child that is getting bigger and heavier by the day (and sometimes seemingly by the hour). In addition to carrying the baby, we have to lug around heavy baby gear, such as car seats, strollers, and diaper bags filled to the brink. (I swear baby product manufacturers are making these products heavier every year, too). And for many of us, just when our body has gotten through that exhausting cycle, we start the cycle over again with another pregnancy! Therefore our body never seems to get a break or at least not for a good few years.

What prompted me to write this post was my visit to the doctor last month as my neck and shoulders had been aching and sore for a couple of weeks. While much of the cause is the cumulation of stress from the past 12 months (i.e. ovarian surgery while pregnant, pregnancy, and a postpartum depression episode), the physical stresses on the body that I just mentioned only exacerbated the problem. One painful back adjustment and deep tissue massage later and I am on my way back to having a body that doesn’t feel like it’s 90 years old. And while I know having a 2 year old and 3 month old will continue to require me to subject my body to more physical stress, it’s nothing that another 4-5 more adjustments can’t fix I guess!

This mother job not only requires the patience of a saint and mental capacity of a Mensa member, but it also apparently requires the physical strength of an Iron Man participant. Honestly, some days I feel like I don’t have any of those strengths, let alone all three. Being a mother taxes both your body and mind, but if the saying is true, then what doesn’t kill you only makes you stronger, right?

After being hit by a moving car and thrown from her bike while returning home from dinner with her husband, Martha Harris awoke in the emergency room to some harsh realities.  She was told in that moment she may lose her leg by amputation, and though her leg was later saved, Martha was only at the beginning of a long road to recovery.

I stumbled upon the story of Martha Harris in the December 7^th, 2009 issue of First For Women magazine.  This article moved me so much that I reached out to her asking if I too could interview her to write an inspirational article to be featured on my blog.  She graciously obliged me.

This story is inspirational because Martha, a young woman, found success and purpose crocheting hats after a tragic and random, near death accident left her wondering if she would walk again.

“Many bones were broken in my body, and I have had 4 separate surgeries to reconstruct my leg, arm and collar bone.”

But shockingly, not so much as a scratch or bruise on her head or back.  Her body required a lengthy healing time, which included lots of therapy and prayers.   However, she did bounce back to her pre-accident self…but with a new perspective on life.

“It was amazing to see all the mercy and love poured out to me by loved ones and strangers alike.  It put more of an urgency in my heart to give back to others that are less fortunate than me.”

Crocheting as a part of her therapy to soothe and help with hand dexterity, she began creating hats and scarves and before long, people were asking if they could buy them.

“Last Christmas Eve, I was able to go into the slums of Camden NJ to give out hats and winter clothing to the children that lived there.”

Giving away these adorable hats and scarves to needy children gave Martha a great sense of purpose and it became clear, she had found her calling.  Martha even started a crochet circle and charitable group called Crochet for Cause, creating hats for little girls in need living in Camden, New Jersey.

You can buy her lovely creations at Modern Virtues on Etsy.  10% of all proceeds are donated by Martha to Covenant Mercies, a non-profit organization helping impoverished people locally and globally.  So when you purchase a one-of-a-kind, crocheted hat or scarf you are also helping someone less fortunate and supporting a real stand up gal, whose real-life story should inspire and motivate all of us.

You can contact Martha Harris directly at mlouwright@gmail.com.

If you have a story that you think is inspiring, and want to tell, please contact me here.