Exercise Your Brain

Just as research has demonstrated how important physical exercise is to aging well, experts now say there are things we can do to reduce our risk of mental decline, or even reverse it. It's called the mental workout, and as baby boomers search for more ways to enjoy their longevity, interest in it is beginning to explode. As we age, most of us can live with a little bit of physical decline but we want to maintain our cognitive abilities. So what can we do about it?

That's a question that all of us should be asking. It's estimated that about 5.1 million Americans have Alzheimer's disease, including 4.9 million people age 65 and older. The Alzheimer's Association predicts that by 2050, the number of people age 65 and over with Alzheimer's could range from 11 million to 16 million.

Fortunately though, brain plasticity studies have shown that the brain can “rewire” itself into old age, and even add new cells in response to stimulation. Researchers say some people may have a better shot of maintaining their brain health by adopting a few preventive strategies, such as using computer programs, learning a new language, playing chess, doing crossword puzzles, playing scrabble or leaning a new skill or craft.

Learning a new musical instrument, for example, has been found to have a protective effect against cognitive decline, even in those younger than 65, according to the 2001 report "Achieving and Maintaining Cognitive Vitality With Aging," sponsored by the Institute for the Study of Aging and the International Longevity Center-USA, among others.

So get excited about exercising your brain in ways that are fun and be sure to nourish your brain by drinking plenty of water and enjoying your favorite Wholefood Farmacy foods at the same.

Omega-3 Fish Oil Benefits:

Walnuts May Prevent Breast Cancer

DENVER - Walnut consumption may provide the body with essential
omega-3 fatty acids, antioxidants and phytosterols that reduce
the risk of breast cancer, according to a study presented at the
American Association for Cancer Research 100th Annual Meeting
2009.

Elaine Hardman, Ph.D., associate professor of medicine at
Marshall University School of Medicine, said that while her
study was done with laboratory animals rather than humans,
people should heed the recommendation to eat more walnuts.

"Walnuts are better than cookies, french fries or potato chips
when you need a snack," said Hardman. "We know that a healthy
diet overall prevents all manner of chronic diseases."

Hardman and colleagues studied mice that were fed a diet that
they estimated was the human equivalent of two ounces of walnuts
per day. A separate group of mice were fed a control diet.

Standard testing showed that walnut consumption significantly
decreased breast tumor incidence, the number of glands with a
tumor and tumor size.

"These laboratory mice typically have 100 percent tumor
incidence at five months; walnut consumption delayed those
tumors by at least three weeks," said Hardman.

Molecular analysis showed that increased consumption of omega-3
fatty acids contributed to the decline in tumor incidence, but
other parts of the walnut contributed as well.

"With dietary interventions you see multiple mechanisms when
working with the whole food," said Hardman. "It is clear that
walnuts contribute to a healthy diet that can reduce breast
cancer."

Omega 3 Information:

Ways To Reduce Inflamed Arteries - Without Drugs

The experts predict that as a result of a study, which seemed to show that the statin drug Crestor lowers the risk of heart attacks and strokes in those with high levels of inflammation, will lead to millions of people being put on statin drugs. But the benefits were actually tiny -- about 0.72 percent of the statin takers in the trial had a heart attack or stroke, compared with 1.5 percent of those taking placebos.

As an alternative to going on a statin drug that comes with dangerous side effects, you may want to try these five measures first:

1. Stop smoking. Smoking hardens the arteries and increases inflammation. But research shows you can reverse all the damaging effects to your arteries within 10 years of quitting.

2. Think olive oil, fish, and nuts. People who stick with a Mediterranean-style diet based on fruits, vegetables, nuts, and olive oil can lower their levels of inflammation. It works by increasing the amount of foods you eat that are rich in omega-3 fats, which fight inflammation.

3. Get active. Exercise is a great way to lower inflammation without any of the side effects associated with medications.

Shrink your waist size. If you're a woman with a waist measurement of over 35 inches or a man with a waist of over 40 inches, you probably have high inflammation. Whittling a few inches off the waist by reducing your portions and increasing activity can go a long way toward solving that problem.

4. Get enough sleep. A new study shows that elderly people with high blood pressure who sleep less than 7.5 hours a night have dramatically elevated chances of having a stroke or heart attack. Other research has shown that both too little and too much sleep increases inflammation. The American Academy of Sleep Medicine says most adults need between seven and eight hours of sleep each night.

5. Reduce stress. High levels of stress hormones can lead to the release of excess inflammatory chemicals.

Source: U.S. News & World Report November 11, 2008