Whenever we study and learn, several things happen in our brain: new cells generate, new connections are created between cells, and existing connections between certain cells are strengthened or removed. Studies show that stimulating environment and the presence of beta-endorphin (the good mood hormone) lead to good cell growth in our brains. The Neurological Foundation of New Zealand says these factors affect brain health:
Regular physical exercise. This protects the brain and the way it processes information. Exercise boosts levels of brain-protective chemicals and reduces stress.
Adequate sleep. A good night’s sleep recharges the brain and allows the body to rest and heal. Our brain consolidates memories while we sleep. Inadequate sleep affects the way our brain cells function and can increase the risk of stroke and depression. About seven to nine hours of sleep a night is ideal.
Balanced diet. Your diet should be low in cholesterol and saturated fat. Studies show that foods rich in omega-3 fatty acids (e.g., fish) are good for the brain.
Social connections. Friendships and social networks are important as we age. Good mood hormones help us create new brain cells and keep them healthy.
Mental workout. Use it or lose it! Keeping the brain active and challenged increases its vitality, generates new brain cells, and bolsters connections and reserves.
Here are some plant food alternatives to animal protein. You can use them to devise a diet that will help you lose weight without compromising bone health.
Almonds. A cup of dry, roasted, unsalted almonds contains about 30 grams of protein and very low amounts of cholesterol and sodium.
Tofu. Tofu is rich in both protein and calcium. From three ounces of tofu, you get about 20 grams of protein and about 170 milligrams of calcium.
Oatmeal. A cup of oatmeal yields around six grams of protein. Oatmeal is also low in saturated fat and very low in cholesterol and sodium. It is good source of dietary fiber, phosphorus, and selenium, and a very good source of manganese.
Spinach. There may be more to Popeye and spinach than a cartoonist’s tale. A cup of boiled and drained spinach has about five grams of protein. It is low in saturated fat and cholesterol, and a good source dietary and other important minerals and vitamins.
Green peas. A cup of boiled green peas contains about nine grams of protein. Green peas provide a number of essential vitamins, minerals, and dietary fiber, and a very low saturated fat, cholesterol, and sodium.
Your face may be baby-soft and creaseless, but your hands will always give your age away. The passing years show on an aging woman’s hands, however well-preserved the rest of her body may be. The wrinkles, enlarged veins, and prominent tendons on her hands tell the story of her years.
To prevent your hands from drying and wrinkling, it is necessary to improve blood circulation and hydrate them. Skin experts advise the following:
Wash without soap. Regular use of soap and hand cleansers dries skin easily. Hand sanitizers and alcohol are better alternatives.
Moisturize. Apply a moisturizing cream after washing. If your facial moisturizer contains retinoid and alpha hydroxyl acids, it will work as well for your hands. These ingredients will help build collagen and plump up skin for younger-looking hands. Other moisturizing ingredients are shea butter, olive oil, glycerin, and vitamin E. A product with sun protection factor of at least SPF 30 is also recommended.
Massage. Aside from stimulating blood circulation, massage speeds up absorption of moisturizers and creams. Massage palms and the back of your hands using upward and downward strokes.
Hair care should not mean overspending at salons. It only takes basic hair-care routines to get a healthy mane. Here are a few steps to take care of your hair.
1. Regularly use the shampoo and conditioner recommended for your hair type ( permed, colored-treated, etc.) to offset the effects of sunlight and pollution.
2. Have your hair trimmed every five to six weeks to avoid split ends and save your current style.
3. Never use harsh nylon or metal combs or brushes if your hair strands are brittle.
4. Don’t brush wet hair. Use a wide-toothed comb to separate the tangles.
5. Don’t comb hair too much because this strips it of natural oils if your hair is dry. It over stimulates the oil glands if you have oily hair.
6. Don’t brush or comb your hair starting from the back. It will damage your hair.
7. Do regular exercises, especially head bends, to encourage blood circulation.
Many weight-loss programs propose changes in the propositions of the three main food groups–proteins, fats and carbohydrates. How effective are these programs? The Harvard School of Public Health in Boston, Massachusetts, placed 811 overweight adults on four different diets over a two-year period. The diets contained varying percentage of fat, protein, and carbohydrate.
After six months, all four diet groups averaged a six-kilogram weight loss, or 7 percent of their original weight, which ever diet they were on. All again began to regain weight after 12 months. After two years, the average weight loss was about four kilograms for all groups. Earlier studies had claimed that higher protein intake reduced appetite and sustained muscle mass better during weight loss. The Harvard researchers’ conclusion: A diet program’s benefits result from the degree to which people stick with them, not from any specified energy reduction formula.
