Nature Knows - Natural Nootropics

Once the celebrations for hitting your half-century mark fade and you’ve had a chance to take a good look at yourself in the mirror, maybe, just maybe, you’ll think: “Gee, it’s time to start taking better care of myself !”

You know that the risk for many chronic health problems tends to increase with age. And, after 50, if you’re realistic, you’re playing on the back 9 of life. Not to bum you out, of course. On the contrary, the years after 50 will be some of your best, especially if, as you said, you start taking better care of yourself by eating healthier, exercising, and reducing stress. There’s another proactive step you might consider: Start taking dietary supplements to ensure that your body is getting the nutrients that you may lack now that you’re a little older.

We asked doctors and dietitians for their suggestions for the best dietary supplements for people over 50. Grab a glass of water and read on. And if you’re looking specifically for supplements that may help you lose weight, check out these that dietitians recommend. Shutterstock While most of us get all the vitamins and minerals we need from our food , occasionally dietitians will recommend a multivitamin supplement to plug micronutrient gaps. But not every multivitamin is a good multivitamin. First, if you’re over 50, the multi you take should be free of iron unless your physician tells you otherwise. Iron can mask symptoms of anemia and may inhibit the effectiveness of certain drugs.

A quick way to find the best multivitamin is to be sure it contains B12 and folic acid. “It should be the bioactive, natural forms of B12 (look for methylcobalamin or adenosylcobalamin on the package) and the natural form of folic acid (L-methylfolate),” says Sheldon Zablow, MD , a psychiatrist and author of Your Vitamins Are Obsolete . “Most supplements contain the artificial forms of these that are hard to metabolize and absorb. These two are critical because all other vitamins are dependent on them to function.”

B12 and folic acid are particularly important for a healthy brain . “These nutrients are required to produce neurotransmitters, the chemical messengers that allow communication between brain cells,” says Dr. Zablow. “Low B12 and folic acid can result in depression, anxiety, fatigue, decreased concentration, and poor sleep. Taking optimal amounts will also reduce chronic inflammation, which leads to nine out of 10 leading causes of illness and unhealthy aging.” Shutterstock Collagen is a protein that may improve the elasticity of your skin, helping to reduce the appearance of fine lines and wrinkles. “As we age, our collagen decreases and should be replenished,” says Anna Reisdorf, RD , a registered dietitian nutritionist for Wellness Verge . “A collagen peptide supplement is simple to add to your routine; you can just add them to any beverage. I also recommend vitamin D for anyone over age 50 because you produce less of it with age. It’s important for immunity and bone health. Take at least 1,000 IU daily.” For more, check out Sure Signs You’re Lacking Vitamin D, Say Experts . Shutterstock This plant compound found in red wine and red grapes has antioxidant properties. “Much of aging is due to damage caused by free radicals,” says Reisdorf. “Getting a hefty boost of antioxidants from resveratrol and green tea extract can help.” Resveratrol also has been shown to lower blood pressure and offer other heart benefits. One placebo-controlled human study found that participants who took a resveratrol-enriched grape extract capsule daily for six months had a 2.6% reduction in LDL (bad) cholesterol compared to no reduction in the blood fat in the placebo group. Shutterstock Largely due to the reduction in dairy food consumption in recent decades, calcium is considered a nutrient of concern in the 2020 Dietary Guidelines for Americans. “After 50, women need more calcium — 1,200 milligrams a day versus 1,000, and men may not get enough calcium to meet their needs,” says Elizabeth Ward, MS, RDN , an expert in nutrition after 50 and author of The Menopause Diet Plan, A Natural Guide to Managing Hormones, Health, and Happiness . Calcium from a dietary supplement is best absorbed in doses of 500 milligrams or less at a time, says Ward. Calcium carbonate is absorbed best when taken with food, while calcium citrate can be consumed with or without food. Shutterstock Research has suggested a link between low levels of the omega-3 fatty acids mostly found in fish oil and increased risk for age-related cognitive decline, such as dementia and Alzheimer’s disease. According to the American Heart Association (AHA), omega-3 fats help to keep the heart beating properly and reduce the risk of erratic rhythms that can lead to sudden death from a heart attack or stroke.

“Omega-3 fats are also useful in decreasing elevated triglycerides in the blood, slowing plaque formation in the arteries, and possibly lowering blood pressure, which tends to increase with age,” says Ward. “Fish and seafood are the best food sources of DHA and EPA, but most people don’t eat the suggested 8 ounces of fish weekly to help prevent heart disease and will likely benefit from omega-3 supplements with DHA and EPA.”

The FDA recommends no more than 2,000 milligrams of DHA and EPA daily from dietary supplements, and possibly less if you take certain medications. Shutterstock Most informed vitamin takers swallow a comprehensive multivitamin, vitamin D, and vitamin C. The next supplement on the top four list of nutritionist Marie Ruggles, RD, CDE , for people over 50 is the mineral zinc. “This is an essential nutrient for preventive health and overall immune function,” says the author of Optimize Your Immune System: Create Health and Resilience with a Kitchen Pharmacy . “The only good source of zinc is oysters, which most people don’t eat regularly so taking supplementation is important.” Shutterstock This nutrient has antioxidant properties and is believed to be helpful for conditions such as asthma and arthritis, and some (but not all) clinical evidence suggests it may […]

Read more at www.eatthis.com

Swearing triggers a well known stress-induced analgesia From swearing, chewing gum to gossiping – these irritating traits actually have a fair few advantages in life. Swearing

Shouting an expletive when you stub your toe can actually help alleviate the pain, according to a study from Keele University.

Participants who swore when putting their hand in a bucket of ice-cold water could endure the pain nearly 50 per cent longer than those who didn’t.

“Swearing triggers a well knownstress-induced analgesia,” explains lead researcher Dr Richard Stephens.

Other studies suggest cursing can increase performance, strength and power linked with exercise. Research by the University of East Anglia also found swearing at work could help employees cope with stress and maintain solidarity. Fidgeting

NEAT stands for Non-Exercise Activity Thermogenesis and refers to the calories you burn by simply moving throughout the day – aka when not officially exercising.

Every movement counts with NEAT, no matter how small. So not sitting still, shifting position, keeping your legs and feet moving when sitting at your desk or pacing while on the phone are good for you. Daydreaming

This is often viewed as a sign of apathy and inattentiveness. But brain scans have revealed the “executive network” in our brain – the part that deals with problem solving – is highly active when our mind wanders.

Experts believe that when an individual uses conscious thought they can become too rigid and limited in their thinking. Chewing gum

Chewing gum can trap and remove harmful bacteria (Image: Getty) Chomping gum is called out by many teachers. But scientists have found chewing before a task can increase blood oxygen levels in the brain structures involved in learning and memory.

It’s also extremely effective at trapping and removing harmful bacteria in the mouth as stimulating saliva production helps rinse it away. Just make sure you choose sugar-free varieties to protect your teeth. Being a chocoholic

Chocolate with a high cocoa content has many benefits, including improving memory and protecting the heart.

One study found a daily portion of dark chocolate puts a smile on your face, suggesting it even reduces the risk of depression.

“However, if your penchant is for white chocolate or poor quality milk chocolate that is mainly fat and sugar, you need to train your taste buds,” warns Dr Sally Norton, NHS consultant and weight loss expert (drsallynorton.com). One study found a portion of dark chocolate could reduce the risk of depression (Image: Getty) “Choose dark chocolate with higher levels of cocoa solids to get maximum benefits. A bar containing 70 per cent cocoa solids has twice the antioxidants per serving as a bar with 35 per cent cocoa solids.” Messiness

An untidy work desk suggests serious disorganisation but US researchers claim it can actually boost creativity.

In experiments, when volunteers were designated a tidy or messy room and asked to think up uses for ping-pong balls, those in the messy room were 28 per cent more creative and five times more likely to produce “highly creative” ideas. Gossiping

Although most of us love a good gossip, it can be perceived as being malicious and untrustworthy.

However, studies have shown it is important in helping create empathic bonds between people, promoting cooperation. Having a laugh with your peers also releases feel-good hormones that help relieve stress and anxiety, say scientists. Drinking every day

Enjoying alcohol in moderation is better for a long life than not drinking it at all (Image: Getty) A review of 74 studies concluded that moderate drinkers had a lower risk of cognitive decline than those who abstainedcompletely.

And scientists at Maastricht University Medical Centre in the Netherlands say enjoying alcohol in moderation may be better for a long life than not drinking at all.

They found men and women who enjoyed a daily drink were up to 40per cent more likely to make it to their 90th birthday than those who were teetotal or rarely touched booze.

However, these findings were confined to those who
stuck to one drink a day because binge drinkers still died earlier. Never making your bed

The average mattress could be home to 1.5 million allergen-producing dust mites, say Kingston University researchers.

Leaving the duvet covers thrown back (and opening the window) means there will be less moisture on the sheets and mattress, so the mites will dehydrate and die. Skipping a shower

Daily washing can strip your skin of the natural, protective oils that keep it hydrated and supple, and the good bacteria that can help to prevent disease, warn some dermatologists.
Short, lukewarm showers are kinder to your skin than hot ones, while skipping a couple throughout the week, maybe when you’re not going out to work or exercising, actually helps the skin maintain its barrier function. Drinking coffee Relying on caffeine to get started in the morning is often given a bad rep.But chemicals contained in coffee have actually been shown to fight Parkinson’s, Alzheimer’s, type 2 diabetes and liver cancer, as well as improve your memory.“Just remember to steer clear later in the afternoon, as it can take several hours for caffeine to clear our systems, and you don’t want it to affect your sleep,” adds Dr Norton. Nail biting Children who bite their nails or suck their thumbs are about one third less likely to develop certain allergies.Researchers say the findings may be another example of the “hygiene hypothesis” – the idea that being overly clean and avoiding exposure to the microbes in the environment might increase a child’s risk of allergies.“Early exposure to dirt is not a bad thing,” said Canadian researcher Malcolm Sears, of the Firestone Institute for Respiratory Health at McMaster University School of Medicine.“When they suck their thumbs or bite their nails they’re exposing themselves to additional microbes or dirt, which is stimulating the immune system.”

Read more at www.mirror.co.uk

Brain fog getting in the way of your focus at work? These 6 foods could help you break through the afternoon slump and help you get back to work

From meeting to meeting, call to call and email to email – office jobs aren’t easy.

You work hard all morning and then lunchtime rolls around and the dreaded brain fog descends.

After all of that morning exertion, topped with a carby lunchtime meal, it’s only natural for focus to slip and fatigue to set in.

Whether you’re working from home or are back at the the office, it’s not uncommon to lose steam throughout a workday. So, what can you do to help fight off that foggy brain?

There are a number of foods that can help get your brain back on the right track after that midday slump – why not try these six? #1 Coffee

Plenty of employees have the notorious ‘Don’t talk to me until I’ve had my coffee’ mug – and for good reason. This caffeine-packed drink is one seriously quick and easy way to grab an instant brain boost.

The downside, though, is that coffee only produces short-term effects.

To top it off, push your consumption too far and you’re opening the door to a host of health problems, from the notorious jitters to uncomfortable headaches and even anxiety.

So, your best bet is to keep coffee waiting in the wings for when you need it most. When you’re on those last few hours of a tough Monday and need to kick your brain and focus into high gear, opt for coffee.

Not a coffee fan? Then green tea is a solid alternative.

Packed with balanced levels of caffeine and L-Theanine , green tea delivers caffeine at a slower, controlled pace, which means there is less chance of the notorious crash. It also contains antioxidants that are highly beneficial to the brain and body .

Chocolate and certain energy drinks can work well, too. #2 Fish

Plenty of people have heard the benefits of adding fish to their diet.

It’s great for lowering blood pressure, reducing the chance of heart attacks , and decreasing certain illnesses such as Alzheimer’s and arthritis .

However, what you might be surprised to find out is that fish packs a punch for brain activity, too.

Fish is loaded with Omega-3s and essential fatty acids that support overall brain health. It’s not only great for short-term bouts of concentration, research shows that fish can help your memory in the long-term , too.

So, grab some fish and pair it with other brain-boosting sides like kale, spinach and broccoli, and you’ve got a recipe for success. Fish salad, anyone? #3 Nuts

Looking to increase concentration and general health? Nuts are another fantastic option and almonds are your best bet.

Almonds are great when they’re alone, but you can always get creative with this food that helps you focus better at work.

Opt for flavoured almonds or a granola bar with other nuts, fruits, and seeds, but avoid overly-sugar options or those with high fructose corn syrup. #4 Berries

If there’s one food that should be added to your office snack list, let it be berries.

They’re proven to be incredibly healthy in all aspects of the body, especially in brain health . So, when 3 o’clock rolls around, grab a handful of this convenient snack and give your focus a well-deserved boost.

As far as brain benefits go, blueberries are the star of the show. However, you can easily mix up a fruit bowl with blueberries, raspberries, blackberries, and strawberries to enjoy a slew of health benefits.

Are you working from home? Consider creating a berry-packed smoothie with some other ingredients that have improved concentration at work, such as broccoli, oranges, flaxseed, and dark chocolate. Yum! #5 Soy Products

Packed with omega-3 and protein, eggs are the go-to snack for bodybuilders, health enthusiasts and lunchtime snackers alike. However, whilst their benefits are undeniable, soy products are fast catching up.Soy products such as tofu contain high levels of tryptophan and serotonin , neurotransmitters that have been directly related to improved brain function and focus.So, in between your tasty fish and veggie lunch days, consider opting for a soy lunch instead. Your brain will thank you! #6 Turmeric Curcumin – the active ingredient of the spice turmeric – may improve brain function.A growth hormone called Brain-Derived Neurotrophic Factor is responsible for much of your brain’s healthy function and curcumin actually helps increase levels of this hormone.Indeed a deficiency in BDNF has been linked to conditions including depression and Alzheimer’s.That means adding more turmeric to your diet could help ward off everything from everyday brain fog to more serious brain health conditions such as Alzheimer’s.Try these handy and convenient turmeric shots to get your daily dose. If you’re looking to improve your wellbeing, mental health and general lifestyle through the means of functional nutrition, Thomas Hal Robson-Kanu suggests trying an energy-refuelling, brain fog eliminating, health-boosting Raw Turmeric Shot from The Turmeric Co . More Healthista Content:

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