Eat more of the “Good Fats”

Hormones that regulate Serotonin, our bodies’ main mood-boosting chemical, are stimulated by fat consumption. Before reaching for a piece of cake or a cookie, try a piece of salmon. Not all fats are created equal and you should AVOID saturated fats. Instead, eat foods
containing ‘good fats’ such as fish, nuts and olive oil. These foods help with depression and low self esteem by boosting Serotonin.

Get Your Vitamin D

Serotonin is affected by Vitamin D. Studies have shown that consumption Vitamin D makes people feel better. Particularly those who suffer from Seasonal Affective Disorder.

Heightened activity in an area of the brain that deals with memory may give a subtle early warning of dementia decades later, UK research suggests.

It was known that carrying a rogue version of a gene called ApoE4 raised the risk of Alzheimer’s disease.

Now researchers have linked the same mutation with raised activity in an area of the brain called the hippocampus in people as young as 20.

The study appears in Proceedings of the National Academy of Science.

The researchers, from Oxford University and Imperial College London, believe over-activity in the hippocampus may effectively wear it out, raising the risk of dementia in later life.

They hope their work could be a first step towards developing a simple method to identify people at increased risk of developing dementia.

They could then potentially be offered early treatment and lifestyle advice.

Carrying one copy of the rogue ApoE4 gene raises the risk of Alzheimer’s by up to four times the normal, two copies by up to 10 times.

But not everyone with the rogue gene will develop the condition.

The latest study used scans to compare brain activity in 36 volunteers aged 20 to 35.

In those who carried the rogue gene activity in the hippocampus was consistently raised, even at rest.

Researcher Dr Clare Mackay said: “These are exciting first steps towards a tantalising prospect: a simple test that will be able to distinguish who will go on to develop Alzheimer’s.”

Caution urged

Dr Peter Nestor, a neuroscientist at the University of Cambridge, said: “The findings of this study are of considerable interest but should not be over-interpreted to mean that Alzheimer’s disease is already starting to develop in this young, healthy group of volunteers.

“Whether or not the differences seen in those with ApoE4 can offer a clue to what makes some brains more likely to develop Alzheimer’s is a challenge for future studies.”

Rebecca Wood, of the Alzheimer’s Research Trust, said the research was a “significant development”.

“It takes us a step closer to accurately predicting who will develop Alzheimer’s before any symptoms become apparent.

“However, we are not yet at that stage; those with the ApoE4 genetic variant - while at a statistically higher risk of developing the disease than others - will still not develop Alzheimer’s in most cases.

“The causes of Alzheimer’s are complex - both genetic and environmental - and if we can understand these better, we can enhance efforts to help people lower their risks.”

Professor Clive Ballard, director of research at the Alzheimer’s Society, said: “This study paves the way for further research that could help us understand how brain function in younger adults may contribute to the development of Alzheimer’s disease later in life.”

It just seems too good to be true. Study after research study consistently promoting the endless benefits of exercise. Couch potatoes everywhere are waiting for the other shoe to drop, telling us that all of those scientists were wrong and we should remain as sedentary as possible.

Yet four additional studies released recently each give the same prescription for improving some aspect of your health: exercise.

They add to recent evidence that regular workouts can improve old brains, raise kids’ academic performance and give a brain boost to everyone in between.

Better bones

One study illustrates the effect of exercise on preventing or limiting osteoporosis, which affects more than 200 million people worldwide. Researchers at the University of Missouri found that while both resistance training (lifting weights) and high impact exercise (running) both help build needed bone mineral density (BMD), running is the better choice.

“Exercise programs to increase bone strength should be designed using what is known about how bones respond to exercise,” said Pam Hinton, associate professor and lead author. “Only the skeletal sites that experience increased stress from exercise will become stronger. High-impact, dynamic, multi-directional activities result in greater gains in bone strength.”

The study was published in the February issue of the Journal of Strength Conditioning.

Less pain

In a related study, exercise seemed to be one of the few successful remedies for those that suffer from low-back pain. In the February issue of the Spine Journal, University of Washington physicians summarized 20 different clinical trials that promoted different solutions to alleviating pain.

“Strong and consistent evidence finds many popular prevention methods to fail while exercise has a significant impact, both in terms of preventing symptoms and reducing back pain-related work loss,” said Dr. Stanley J. Bigos, professor emeritus of orthopaedic surgery and environmental health. “Passive interventions such as lumbar belts and shoe inserts do not appear to work.”

Better eye health

Also, vigorous exercise has now been linked with significantly reduced onset of cataracts and age-related macular degeneration. In the study, detailed in Investigative Ophthalmology and Visual Science, researchers reviewed the eye health of 41,000 runners over seven years and found that both men and women had significantly lower rates of these two diseases than the general public.

Men who logged more than 5.7 miles per day had a 35 percent lower risk than those that ran less than 1.4 miles per day. While the correlation is strong, the reason is not clear.

“We know some of the physiological benefits of exercise, and we know about the physiological background of these diseases, so we need to better understand where there’s an overlap,” said Paul Williams, an epidemiologist in the Lawrence Berkeley National Laboratory Life Sciences Division.

Cancer prevention

Each year in the U.S., more 100,000 people are diagnosed with colon cancer. To see what effect exercise has on lowering this rate, researchers at Washington University and Harvard University combined to review 52 studies over the last 25 years which linked exercise and the incidence of cancer. Overall, they found that those that exercised the most (5-6 hours of brisk walking per week) were 24 percent less likely to develop the disease than those that exercised the least (less than 30 minutes per week).

“The beneficial effect of exercise holds across all sorts of activities,” said lead study author Kathleen Y. Wolin, Sc.D. of Washington University. “And it holds for both men and women. There is an ever-growing body of evidence that the behavior choices we make affect our cancer risk. Physical activity is at the top of the list of ways that you can reduce your risk of colon cancer.”

So, are there any studies out there that link exercise with a negative outcome?

In a recent study published in the journal Obesity, Dolores Albarracín, professor of psychology at the University of Illinois, did find that people who are shown posters with messages like “join a gym” or “take a walk” actually ate more after viewing these messages than those that saw messages like “make friends.”

“Viewers of the exercise messages ate significantly more (than their peers, who viewed other types of messages),” Albarracín said. “They ate one-third more when exposed to the exercise ads.”

30 min of nap improves brain performance by 34%
45 min of nap improves brain performance by 34% for the next 6 hours