Tag Archive: weight management

  1. 10 Tips to Improve Your Memory

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    Walk into a room and forget why you came?  Can’t recall the name of the new neighbor you just met yesterday?  You are not alone. We all forget things from time to time. Yet, memory loss can be a more serious condition.  While there is not an iron-clad solution to prevent memory loss or dementia, there are a number of brain fitness tips to reduce our risk and improve our memory function.  Try these ten simple tips to boost your memory.   Talk with your doctor when you feel you need help.

    No. 1: Exercise your body

    Physical exercise is still the number one thing you can do for your brain.  When we exercise, oxygen and blood flow to the brain increase which helps to support improvements in short-term memory function and retrieval of information.  Aim to break a sweat every day.

    No. 2: Exercise your mind

    Cross-training is the best way to improve memory function. On Monday, dive into a new book.  On Tuesday, play 15 minutes of brain games.  Try Making Curfew on BrainSpade.com to challenge your visual memory skills.  Continue to tackle new challenges for the remainder of the week – card games, board games, or even trying a new recipe are all part of keeping your memory fit.

    No. 3: Keep it Social

    Maintaining social relationships helps to reduce stress levels and depression, both of which are major contributors to memory decline. Make plans to spend time with friends and family.

    No. 4: De-Clutter

    Forgetting things can be more of a problem if your home is in disarray. Organize papers and throw away things that aren’t needed.  Get in the habit of putting your keys and other important items in the same place each day.

    No. 5: Stop Multi-Tasking

    Resist the urge of tackling multiple tasks at once.  Multi-tasking elevates stress which can hinder memory function. Divide your day into chunks and concentrate for periods of time before stopping to do other things.

    No. 6: Turn Up the Music

    Studies show that listening to music can improve our ability to recall information.  Choose music that lifts your spirits and add that into the mix when you are exercising, cleaning, or working on something familiar.

    No. 7: Eat Your Veggies

    A diet rich in dark-green leafy vegetables is essential for keeping your memory strong.  Find creative ways to add more greens to your diet.  Look for green smoothie recipes as a start.  Dr. Oz has an excellent spinach smoothie which is actually quite tasty: Dr. Oz’s Green Drink.

    No. 8: Spice Things Up

    Countries like India that incorporate a variety of spices into their daily diet, show a lower incidence of Alzheimer’s and other dementia related illnesses.  Look for new recipes and menu options that incorporate spices like cumin, cinnamon and ginger into your diet.

    No. 9: Drink Up

    Are you staying fully hydrated?  Our brain is made up of 75% water.  By the time you feel thirsty, you are already a bit dehydrated.   If you don’t enjoy drinking water consider dropping in fresh lemon, basil or cucumber.  Herbal tea is a great option too.

    No. 10: BrainSpade.com

    We would be remiss if we didn’t share that our team of clinicians are hard at work developing new brain exercises and brain teasers to keep your mind sharp, challenge your memory, and boost your spirit. Remember to make Brain Games part of your daily routine.

  2. 3 More Reasons to Walk

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    Walking is the most popular form of exercise.  No question, it’s great for heart health and weight management.  But walking has a number of other health benefits that will have you lacing up your sneakers and heading for the door.

    Walk to Protect Against Dementia
    Walking improves blood flow to the brain which can reduce your risk of dementia.  University of Pittsburgh researchers found that seniors who walked at least 6 miles per week had less brain shrinkage than people who did not exercise.

    Walk to Lift Your Mood

    Regular brisk walks not only help improve your mood, they may also reduce symptoms of depression.  Walking with a friend is a great way to stick to your workout routine.

    Walk to Manage Chronic Pain
    Sounds strange perhaps, but walking can actually reduce pain from arthritis.  An Australian study noted that people that walked just 1.5 miles three times each week reported that they had less pain and felt better in general.

    Tip – Download some upbeat tunes to your Ipod.  Studies show that listening to fast music helps boost endurance and effort.

  3. The Fork versus The Treadmill

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    When time is short… it can be tempting to skip working out.  We don’t have time. We get bored with the same exercise program. An unexpected event happens, and we’re left feeling drained.

    Sound familiar?

    When faced with these scenarios remember:  The fork is more important than the treadmill. You heard right.  When you miss a few workouts, your nutrition program becomes a key factor in determining whether you start heading down a slippery slope or just encounter a small stumbling block.

    What we put in our mouths affects our energy level, mood, and sleep patterns.  Most people gravitate toward sugar, salt and processed food when they fall off the exercise wagon, making their derailment much worse.  They develop an “all or nothing” mentality.

    Sticking to protein, good fats, and plenty of vegetables will keep you in check during these times.  And when you feel good about your food choices you will be more likely to get back up on your “horse” (or treadmill, bike, weights, yoga, etc.) again much sooner.

    Article by Lisa Lineberg, Certified Fitness Nutrition Specialist,  BS in Exercise Physiology