Foods for the Brains

Women and Osteoporosis

Osteoporosis is a disease of the bone characterised by a decrease in bone density. Because bones are weaker at this stage, people with osteoporosis have an elevated risk of fracture. Although osteoporosis affects both men and women, the risk is higher in women than in men. In fact, there are about 200 million women with osteoporosis, with 1 in every 3 women aged 50 having experienced osteoporotic fractures.

Why Women are at Higher Risk

Smaller Bones

One of the primary reasons why women have an increased risk of osteoporosis is due to our bone structure. Generally, we have smaller bones and lower bone mass. In the process of bone remodelling, old bones are broken down and new bones are formed. The process happens at a faster rate during our younger years, but it peaks around the age of 30.

By the age of 35, the formation of new bones is much slower than the breaking down of old bones. And since we already have lower bone mass from the start, the decreased speed in bone remodelling can make our bones more fragile.

Lower Oestrogen Levels

The risk is further increased during our postmenopausal period. During this time, as part of the changes in our reproductive system, our bodies have lower levels of oestrogen, a hormone that is needed for the production of osteoblasts.

Osteoblasts are cells that are responsible for the synthesis and formation of new bones. So if there is a decrease in the number of osteoblasts, then the production of bones also slows down – and this is on top of the already-slow bone remodelling process.

Apart from this, other factors that increase the risk of osteoporosis includes genetics, nutrient deficiencies and medical disorders. However, these risk factors affect both men and women.

Prevention

The signs of osteoporosis do not necessarily show as soon as you step into the menopausal stage. For many women, the disease only manifests by the time they reach 60 or older. This does not mean though that you should wait that long, or that you should even wait until you reach your menopausal stage to take preventive measures.

Calcium and Vitamin D Intake

A good way to prevent osteoporosis is by ensuring that you are getting the adequate amount of calcium and vitamin D. Calcium is a necessary nutrient for bone health, while vitamin D aids in the effective absorption of calcium. There are fortified foods that contain both calcium and vitamin D, so you can get both nutrients in one go.

Milk, yoghurt and collard greens are only few of the food sources that contain calcium. Vitamin D, on the other hand, can be produced by the skin through exposure to sunlight.

The great thing about preventing osteoporosis through sufficient calcium and vitamin D intake is that you won’t have to wait until you get older. Even before you reach your 30s, you can already provide your bones with enough supply and just continue as you age.

Regular Exercise

While many may think that exercise puts a stress on your bones, it actually does wonders to help you prevent fractures from falls. It also increases your bone mass and strengthens your muscles, which are both beneficial for maintaining bone health and avoiding falls.

Medications

Hormonal therapy is the most common type of medication that helps reduce bone loss in women. Most of the time, this involves postmenopausal, but medications may also be an option for premenopausal women especially when they are at high risk for osteoporosis.

Some of the specific medications include bisphosphonates – a type of medication that slows the breakdown of bones, and selective oestrogen receptor modulators – which promotes an oestrogen effect in the bones.

If you have a family history of osteoporosis or approaching the menopausal stage, it is best to seek your healthcare provider’s advice to find out if you are at risk for osteoporosis and learn about the measures that is most appropriate and effective for you.

Why Stretching is Good For You

Stretching – that one thing that is often done as a response to muscular pains and joint aches, but rarely done on a regular basis (except maybe for athletes with routine warm-up and stretching exercises).

I’d admit, back then, I never really stretched until I felt it was necessary. There were times when it didn’t even cross my mind to flex some muscles unless I needed some extra walking in the morning after I got out of bed. Or when I needed to stretch my arms or legs to relax some strained muscles. And perhaps, many of you can relate to this. For the past few months though, I’ve learned just how important it is to set aside a couple of minutes every day for stretching. Its benefits go a long way than just relieving muscle aches, as stretching has a huge long-term impact on your overall health. This is great not just for older adults, but for anyone of any age!

Here are some of the wonderful benefits of stretching:

Improves flexibility

Stretching can train the muscles to increase in length which, in turn, will make your muscles more flexible. It also improves the range of motion of joints, which is helpful for preventing joint pains.

Both the increased flexibility and range of motion mean that you can avoid that abrupt muscle tension that you’d usually feel after suddenly bending down to pick up a pen, or swiftly turning your head to someone calling your name.

Aside from this, flexibility also means that you can avoid falls as your body is able to easily adjust to certain changes in position and maintain the balance without the unnecessary pain. Of course, this is good news to your bones as well, since a greater range of movement will make you less prone to fractures.

Promotes blood circulation in the body

As you stretch your muscles, you also encourage increased blood circulation in your system. Improved blood circulation, as you may have already known, is good for your heart, arteries, brain and overall health. Proper blood circulation will make you more energized, which is why it is not surprising that it helps to stretch a bit when we feel a little sleepy or tired and need a quick energy booster.

Prevents muscle pains

If you are constantly experiencing muscle pains, chances are, you aren’t stretching enough. As mentioned, stretching can lengthen the muscles, making it more comfortable when you need to bend or move in a wider range. In fact, the lack of regular stretching is one of the reasons why muscle and bone injuries occur.

Enhances posture

While poor posture is often attributed to problems in the bones and spinal column, the tightened muscles can also be a contributing factor. Basically, if your muscles on the back and shoulders are restricted, the muscle pain will inevitably keep you from maintaining a proper posture.

It is also interesting to know that you don’t even need to be exercising regularly to enjoy the benefits of stretching, since stretching can be done on a separate routine. (This is not to say though that regular exercise is not as important, because it is – but let’s save that for another post).

So if you want to improve your flexibility, joint health and overall wellbeing, then it’s probably high time to start stretching.

Foods for Healthy Bones

Lemon Balm for Anxiety

The Effects of Alcohol on the Brain

Alcohol has long been part of human socialisation. In most gatherings and parties, beer, cocktail and wine, among others, are staples. Add to that Saturday nights with colleagues at the bar, sharing a few drinks to end the long day’s work or maybe catch up with friends over a couple of bottles.

But did you know that while chilling out with a few glasses may help you release stress, excessive drinking may result in adverse long-term effects on your brain health and overall wellbeing?

Too much alcohol consumption has been linked to brain impairment, affecting memory and overall brain function. Well, you already know that having too much of a drink can lead to forgetting last night’s events. A research on the harm caused by drugs has also shown that people under the influence of alcohol have a 70% possibility of causing harm, both to themselves and to others. But these obvious implications are just the tip of the iceberg, so to speak.

What Goes on In the Body

When we drink, a large amount of our alcohol intake is absorbed in the small intestine, while the remaining part is absorbed in the stomach. Alcohol then enters our blood stream, which causes a rise in blood alcohol levels. The liver and kidney, on the other hand, removes alcohol from our body through urine, however, only about 10% of our intake is taken out.

If you are drinking more alcohol than the amount that your body can flush out, this can result in intoxication. As alcohol enters our body, it increases the activity of the inhibitory neurotransmitters, which cause difficulty in balance, slurred speech and short-term memory lapses. As the blood alcohol levels continue to elevate, the effects worsen – blurry vision, confusion, vomiting and loss of consciousness.

If the blood alcohol concentration is too high, this can lead to difficulty in breathing, slower heart rate and even death.

Habitual Excessive Drinking and Its Long-term Effects

Excessive drinking doesn’t just mean binge drinking – or drinking more than four to five glasses under two hours – it could also mean habitually drinking too much alcohol, which builds accumulated effects on your system.

Most alcoholic individuals don’t just engage in binge drinking, but even more so on regular excessive drinking. They also develop alcohol dependence over time.

The long-term effects of excessive alcohol consumption to the brain and nervous system include:

·        Increased risk of stroke

·        Thiamine deficiency resulting in a state of confusion

·        Dementia

·        Tremors

·         Chronic insomnia Major depressive disorder

Drinking Alcohol during Pregnancy

Alcohol does not only affect the drinkers; for pregnant women, excessive alcohol can also hinder the optimal growth of their babies. Women who are pregnant are advised not to drink alcohol, or at least limit their intake to one glass per week if they are going to drink. Children with physical or developmental defects that are linked to the mother’s excessive alcohol intake during pregnancy are known to have Foetal Alcohol Syndrome (FAS).

Children with foetal alcohol syndrome may show signs such as:

·        Physical deformities, affecting especially the face and head

·        Developmental delay

·        Learning difficulties

·        Behavioural problems

Avoiding Alcohol Dependence

The recommendation for alcohol intake is no more than 3-4 units per day for men, and no more than 2-3 units per day for women. If you’ve had an excessive intake, alcohol should be avoided for 48 hours. Alcohol may also not be advisable if you are suffering from certain medical conditions, so be sure to check with your doctor.

In conclusion, although you may not be able to avoid alcohol completely, the trick is to keep your consumption in moderation. Maintaining a healthy lifestyle will also help minimise the effects of alcohol and promote an overall wellbeing.

Simple Things to Do Every Day to Improve Memory

So you just walk into the dining room ready to get something that you need…but suddenly it dawned on you that you don't even remember what it was you were going to get. Later during the day, you get out of the house to drive to the supermarket, but as soon as you reach for your key inside your pocket, it's not even there… and you don't remember where you've left it.

Aren't these circumstances all too familiar? Perhaps you've even experienced being introduced to someone and just after a minute, you've totally forgotten his or her name. Certainly, you can't be the only one (yep, that happened to me too!). And while you may feel annoyed, disappointed and even embarrassed over these situations, you'll be glad to know that there are tricks that you can do every day for your memory improvement.

Pay Attention to Details

One of the main reasons why we easily forget is because we don't pay much attention to what's happening, what we're hearing or even seeing. This causes us to miss intricate details and get our thoughts drifted away by another event. This is what usually happens when suddenly you forget where you placed your book or you can't recall the name of your new neighbour.

So when you are doing something, talking to someone or listening, pay better attention. In the end, doing so will work in your favour.

Scribble it Down

This one's a classic. Back in the day, with almost any information you want to keep, you write it down. And even nowadays, in the age of smartphones and tablets, you save details in your device. So why not scribble it down or note it down whenever you want to remember something? Even the visual picture of what you've written down can help improve your memory. If an idea suddenly pops into your mind, go ahead and take notes. You may not implement it anytime soon, but at least it won't just disappear into thin air.

Keep Reminders

Do you have an appointment? Do you have a due date? Will you need to mail something to the post office? Find a way to keep reminders – and it doesn't have to be just written reminders. Set the alarm, mark your calendar, leave a note on your refrigerator door, tape the letter on your bedroom door – just anything you can come up with that will act as a reminder for you.

Sometimes, the reason why we don't remember things is simply that there is nothing to remind us of it. So if there is nothing to remind you about it, then make one.

Say it Aloud

This works perfect especially for names of people you've just met, phone numbers or address, or even dates. Saying it aloud will allow you to refresh your mind about the detail. Not only that, if there are any errors to the information you got, then you can be corrected immediately. And it's okay to repeat the details, even just inside your head. This trains your mind to have an improved recall of details.