HELP YOUR CHILDREN GROW AND LEARN

A healthy, nutritious diet helps children grow and learn. It also helps prevent weight-related diseases, such as diabetes and obesity. Children need different amounts of specific nutrients at different ages. They need to eat three meals daily and have healthy snacks in between. The more active your child is, the more calories he or she needs. Here are some ways to encourage your child to follow a nutritious diet:

….FULL ARTICLE

SODIUM AND YOUR HEALTH

Sodium is an essential mineral for life. It is regulated in the body by the kidneys. It helps control the body’s fluid balance, affects muscle function and helps send nerve impulses. An Australian study showed the brain responds to sodium in the same way it responds to substances such as cocaine and heroin, which may explain why we tend to overindulge in high-sodium foods.

….FULL ARTICLE

HEALTHY EATING TIPS

A balanced healthy diet should contain a variety of nutritious foods and sufficient vitamins and minerals. Such a diet can help you maintain a healthy body weight and reduce your risk of many diet-related problems, such type 2 diabetes, cardiovascular disease and some cancers. It’s recommended men have around 2,500 calories a day and women 2,000 calories a day. Studies indicate eating a typical Western diet filled with packaged meals, takeout foods, processed meats and sugary snacks may lead to stress, high rates of depression....

….FULL ARTICLE

Use the buttons below to scroll through more great articles on health and wellness issues

MORE ARTICLES

Be Sociable, Share!

Share on Facebook Share on Twitter Share on Delicious Share on Digg Share on Google Bookmarks Share on LinkedIn Share on LiveJournal Share on Newsvine Share on Reddit Share on Stumble Upon Share on Tumblr

MORE FEATURE ARTICLES

CONTACT INFORMATION

© Health & Wellness Magazine - All rights reserved | Design by PurplePatch Innovations

MORE FROM ROCKPOINT PUBLISHING

HEALTH & WELLNESS MAGAZINE

HOME | FEATURE ARTICLES | COLUMNS | DIGITAL ISSUES | CALENDAR | DIRECTORY | ABOUT | CONTACT

subscribe to Health & Wellness

moderate-intensity exercise a week made a difference in measured memory function If the guideline recommendation of a total of 150 minutes a week of moderate physical activity seems unachievable, start with a few minutes a day and increase the amount of exercise by five or 10 minutes every week until you reach the recommended goal. If you don’t want to walk, consider other moderate-intensity exercises, such as swimming, stair climbing, tennis, squash, pickleball or dancing. Don’t forget household activities, such as intense gardening, raking leaves or anything that gets the heart pumping so much that you break out in a light sweat, count as well.


Some individuals say they just can’t get started. If you are one of them, give these options serious consideration:


•  Join a fitness center.

•  Work out with a buddy who can help get you into the routine.

•  Consider using an app or wearable tracking device like a FitBit to measure your progress.


If you still have difficulty getting started on your own, consider hiring a certified personal trainer who can provide guidance, support and accountability in both the type and pace of your exercise program plan. Whatever exercise and options you choose, commit yourself to establishing exercise as a habit and regular daily routine. Exercise is very good medicine for both physical and brain health.


Sources and Resources:

Smith, J.C., Nielson, K.A., Antuono, P., et al. Semantic memory functional MRI and cognitive function after exercise intervention in mild cognitive impairment. Journal of Alzheimer’s disease. June 26, 2013; 37(1):197-215. doi: 10.3233/JAD130467

Researchers at the University of Maryland have found adults with mild cognitive impairment improved their brain function by adding exercise for brain fitness. Dr. Carson Smith, a professor in the department of kinesiology at the University of Maryland School of Public Health in College Park, said, “We found that after 12 weeks of being on a moderate exercise program, study participants improved their neural efficiency.”


Physical exercise recommendations for adults call for 150 minutes of exercise spread out over a week. Activity should cause perspiration and raise the heart rate. For this study, two groups of physically inactive adults were selected. One group was diagnosed with mild cognitive impairment and were therefore at risk for Alzheimer’s disease. The other group had no measured cognitive impairment. Both groups engaged in moderately intense treadmill walking that was supervised by a personal trainer for 12 weeks.


Both before and after the intervention, researchers used functional MRIs to measure brain activation. Brain scans taken after the 12-week exercise intervention showed enhanced neural efficiency in several areas of the brain typically affected by Alzheimer’s disease. In addition, the study’s subjects improved their cardiovascular fitness by about 10 percent, providing physical benefit.

PHYSICAL EXERCISE BENEFITS BRAIN HEALTH

Physical exercise is a trigger for thinking and memory functions through both direct and indirect means. The benefits of exercise come directly from its ability to reduce insulin resistance and inflammation and to stimulate the release of growth factors, including chemicals that affect the health of brain cells. Indirectly, exercise improves mood and sleep and reduces stress and anxiety.


Several research studies have suggested certain regions of the brain that control thinking and memory are vulnerable to cognitive impairment. With inactivity and a sedentary lifestyle, these brain areas frequently cause or contribute to cognitive impairment. These areas include the prefrontal cortex and medial temporal cortex. With physical inactivity, adults tend to experience some cognitive impairment realized as memory loss.


While clinician researchers are not sure which type of exercise is best, almost all of the research studies have found walking to be beneficial for memory gain. The results indicate there was measurable memory improvement with regular exercise. When study participants walked briskly for one hour twice a week, significant improvement in memory function occurred. That 120 minutes of

DR. THOMAS W. MILLER, PH.D, ABPP

Thomas W. Miller, Ph.D., ABPP, is a professor emeritus and senior research scientist, Center for Health, Intervention and Prevention, University of Connecticut; retired service chief from the VA Medical Center; and tenured professor in the Department of Psychiatry, College of Medicine, University of Kentucky.

more articles by Dr thomas w. miller