On June 10th something wonderful happened, and the media hasn’t paid much attention yet. On that day, the National Public Health Road Map to Maintaining Cognitive Health was released by the CDC and the Alzheimer’s Association. The authors proposed a set of 44 actions to reach a lofty goal: To maintain or improve the cognitive performance of all adults across America. This is great timing, given all the research and media attention that this field is getting, and the aging of the baby boomer population.

I want to first share with you the 10 top actions proposed by this report, and then provide a quick glossary to explain the key words that you will hear more and more when discussing brain health.

Top recommendations:

1) To determine how diverse audiences think about cognitive health and its associations with lifestyle factors. This work has all-ready yielded in a phenomenal report on Baby boomers’ current opinion of Brain Health and Fitness, that you can find in the website of the MetLife Foundation.

2) To disseminate the latest science to increase public understanding of cognitive health and to dispel common misconceptions. The discovery of lifelong neuroplasticity and neurogenesis (see glossary below) has given us a new positive view upon the human brain - This is still a concept not many know of. “Use it or lose it” and “Use It and Get More of It” needs to reach all people.

3) Help people understand the connection between risk and protective factors and cognitive health. Protective factors were well summarized in the MacArthur study of successful aging: good nutrition, mental and physical exercise, stress management and social engagement.

4) Assess the literature on risk factors (vascular risk and physical inactivity) and related interventions for relationships with cognitive health. As Dr. Marilyn S. Albert at John Hopkins points it out: All the things that we know are bad for your heart turn out to be bad for your brain.

5) More clinical trials will be conducted to determine the effect of reducing vascular risk factors on lowering the risk of cognitive decline and improving cognitive function. Recent findings presented at International Conference on Prevention of Dementia are one big step in the right direction.

6) Further, more research will be conducted on other areas potentially affecting cognitive health such as nutrition, mental activity, and social engagement.

7) The last research focus is on determining the effect of physical activity on reducing the risk of cognitive decline and improving cognitive function.

The government will develop a population-based surveillance system to measure the public health burden of cognitive impairment in the United States.

9) Initiate policy changes at the federal, state, and local levels to promote cognitive health by engaging public officials.

10) Brain Fitness will be included in Healthy People 2020, a set of health objectives for the nation that will serve as the foundation for state and community public health plans.

This initiative will help people of all ages take more control of our brain health in the same way we care about our nutrition and body health.

Now let’s review some of the most relevant concepts in this field. This vocabulary will become familiar to all of us during the next years::

Brain Fitness: the general state of good, sharp, brain and mind, especially as the result of mental and physical exercise and proper nutrition.

Brain Fitness Program: structured set of brain exercises, usually computer-based, designed to train specific brain areas and functions in targeted ways, and measured by brain fitness assessments.

Chronic Stress: ongoing, long-term stress. Continued physiological arousal where stressors block the formation of new neurons and negatively impact the immune system’s defenses.

Cognitive training: variety of brain exercises designed to help work out specific “mental muscles”. The principle underlying cognitive training is to help improve “core” abilities, such as attention, memory, problem-solving, which many people consider as fixed.

Cognitive Reserve: theory that addresses the fact that individuals vary considerably in the severity of cognitive aging and clinical dementia. Mental stimulation, education and occupational level are believed to be major active components of building a cognitive reserve that can help resist the attacks of mental disease.

fMRI: functional magnetic resonance imaging (fMRI) is a non-invasive neuroimaging technique that enables researchers see images of changing blood flow in the brain associated with neural activity. This allows images to be generated that reflect which structures are activated (and how) during performance of different tasks.

Mindfulness-Based Stress Reduction (MBSR): yoga and meditation practices designed to enable effective responses to stress, pain, and illness.

Neurogenesis: the process by which neurons are created all throughout our lives.

Neuroplasticity: the brain’s ability to reorganize itself by forming new connections throughout life.

Exciting times ahead! We should all be looking forward what science will bring us to help develop and grow gracefully as we age.

Alvaro Fernandez is the CEO and Co-Founder of SharpBrains, sharpbrains.com sharpbrains.com which provides the latest science-based information for Brain Health and Brain Exercise, and reviews programs such as MindFit, Posit Science, emWave, IntelliGym, Cogmed, and more. Dozens of publications, such as Scientific American Mind, CBS, Forbes, MSNBC, Seattle Times, New York Post, have highlighted SharpBrains website and information. Check sharpbrains.com/hottopics sharpbrains.com/hottopics

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Tags: exercises, Heart

Acid reflux is also known as the Gastroesophageal Reflux Disease (GERD). Some people simply describe it as heartburn because of the burning effect of the condition experienced by the patient. Essentially, acid reflux is a disorder in which the acid contents in the stomach back up into the esophagus. The acidic nature of the contents results in pain and inflammation in the lower part of the esophagus.

Before finding the cure, it is important to first understand the acid reflux causes. Acid reflux is caused by poor functioning of lower esophageal sphincter. In normal condition, the lower esophageal sphincter is tightly closed. But in the case of an acid reflux patient, the lower esophageal sphincter is open, allowing stomach acids reflux. There are a few factors that can cause such opening. These factors include taking very heavy meals, lying down soon after eating (within two hours), use of certain drugs like diazepam, meperidine, morphine, prostaglandins, calcium channel blockers, nitrate heart medications and others.

One of the most common symptoms of acid reflux disease is a burning sensation in the chest (aka heartburn) that takes place after eating. While heartburn remains the main symptom of acid reflux, a number of related symptoms are reported. These include difficulty in swallowing, cramping, sore throat, hoarseness, pain below the breastbone, spitting up at night, unusually high salivation, coughing, bad breath, shortness of breath, and vomiting. The symptoms may appear when one is in lying position, especially after a meal. The heartburn feeling can also spread to jaw, neck, arms, and back. Reflux of contents from the stomach into the mouth is another common acid reflux symptom, leaving a bitter taste in the mouth. If acid reflux happens frequently, it can be threatening to health because it may lead to reflux esophagitis, esophageal narrowing, esophageal ulcer, and Barrett’s syndrome. Barrett’s syndrome is an alteration in the lining of the esophagus and this can eventually lead to esophageal cancer.

Acid reflux can strike anyone regardless of his or her age or sex. However, it is most commonly found in people who are overweight. People suffering from hiatal hernia, recurring vomiting, or scleroderma (hardening of skin and connective tissue) are also prompt to acid reflux. For women, acid reflux can also happen due to pregnancy.

The most common treatment is to take antacids after meals and at bedtime. You can buy antacids easily from the nearest pharmacy. Lifestyle changes is also important. For example, do not lie down immediately after a meal. Avoid fast food and other fatty foods, soda drinks, coffee and alcohol as they can aggravate acid reflux. If over-the-counter medicine cannot relieve your acid reflux symptom, you may have to turn to a doctor, who may give you drugs like H2 blocker, proton pump inhibitors etc. In severe cases, other treatment such as a surgery may be necessary.

Kenneth Koh is a professional writer. For more independent resources about

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Tags: Heart

Another school year has begun and across the country mothers and caregivers are making preparations for lunches and snacks that will hopefully be consumed and not tossed in the cafeteria wastebasket. One of the best ways to avoid the trash can blues is to include youngsters in the initial planning stages. Start by letting them pick out a lunch box they will be proud to tote around. Then let them help decide what goes in it by asking if their preference would be grapes, orange slices, or a banana. Assume that if carrots are not eaten at home they will also not be eaten elsewhere, so leave them out. Although you should encourage children to try new foods, be sure to also include stand-by favorites such as pretzels or cheese slices.

Federal surveys have shown that children get approximately one-third of their daily calories at lunch, so it’s important to try and reduce foods that are high in sugar, fat and salt, as they can put children at risk for heart disease, diabetes, and other health-related problems in adulthood. You can’t avoid these types of foods completely, but you can cut down on the number of chocolate chip cookies you pack. Replace traditional potato chips with baked chips. Use pita bread or tortillas instead of white loaf bread. Substitute pre-packaged lunches that are high in sodium and fat, with homemade versions that can include low-fat meat and cheese selections.

Whenever in doubt, the Food Guide Pyramid still remains the standard for nutritional eating for children ages 3 and older: Bread, Cereal, Rice, and Pasta (6-11 servings a day); Vegetables (3-5 servings a day); Fruits (2-4 servings a day); Milk, Yogurt, and Cheese (2-4 servings a day); Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts (2-3 servings a day); Fats, Oils, and Sweets (use sparingly).

Here are some additional tips that will entice children to eat more of the “good stuff”:

- Make boring sandwiches suddenly appear interesting by cutting them out with cookie cutters. Bake small pizzas in a square shape. Add sauce, cheese, green pepper strips for X’s, and Pepperoni for O’s. This can be put in a square, plastic sandwich container and served cold. Pasta salad is another option. Use fun-shaped and colored pasta, such as small shells, wagon wheels, or ABCs.

- Healthy snacks are just as important as nutritious lunches, so avoid prepackaged treats like cookies and candy. Instead opt for pretzels, graham or whole-wheat crackers, yogurt, cheese, sesame breadsticks, trail mix, rice cakes, applesauce, or pudding.

- Remember to always include a cold pack in your child’s lunch for their cold food/drinks to avoid contamination. Or freeze water bottles or juice boxes the night before (they will thaw out by lunch time). You can always send milk in your child’s lunch if they drink it, but never include soda!

- Tuck fun treasures in their lunch box like a funky pencil or eraser; throw in some fun stickers; or write a special note or little card to just say “I’m thinking about you today!” You could even jot down a silly joke to brighten their day and they can share with their friends. Slip in a colorful napkin to celebrate a special day such as a birthday or holiday.

- Lunch doesn’t always have to come in the form of sandwiches. Pack healthy appetizers and finger foods or a cold pasta dish.

Healthy Snack Ideas:

Ants on a Log: Spread peanut butter or cream cheese on celery sticks and top with raisins.

ABC Snax: Mix together 1 cup Post Honeycomb Letter Alpha-Bits; 1/4 cup raisins or dried cranberries; and 1/4 cup peanuts for a healthy trail mix.

Fruit Burritos: Spread a tortilla with peanut butter and add sliced fruit such as strawberries, apples, and/or bananas. Fold the ends and wrap up tightly.

Granola Bars: These are a much better alternative to candy bars. But read the label to make sure the fat or sugar content is low.

Nuts and Seeds: This delicious snack choice has lots of protein, minerals, and vitamins. They are also high in fat – but in a good way.

Frozen Fruit Bars: Make and freeze juice pops with real fruit juice. You can also add small chunks of fruit for added fiber. Frozen grapes are also a great kid pleaser.

Ready to eat cereal: Many ready to eat cereals such as granola or those which contain whole grain and no added sugar, are very nutritious.

Homemade muffins and quick breads: If your child likes muffins, they will love munching
on homemade quick bread. Many of these recipes include pureed fruits and vegetables, which add to the nutritional content.

Non-dairy yogurt or jello packs and cheese: Make sure that these are purchased from the grocery shelves, not the chilled dairy compartment. These foods stay fresh and safe unless they are opened. Individual applesauce servings is another good choice.

_____________________________

Charlene Davis is an experienced and published writer specializing in business, retail, e-commerce, weddings, parenting, spirituality, and food. For more recipes and cooking articles, visit her Busy Moms Recipes blog at busymomsrecipes.blogspot.com busymomsrecipes.blogspot.com or sign up for her free newsletter at busymomsrecipes.com busymomsrecipes.com

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Tags: Heart, mineral

Heart disease is the leading cause of death in United States. But this does not have to be the case, if you know how to manage your cholesterol levels.

Cholesterol is a vital compound to the well-functioning body since it provides stability to the cells. But too much of this compound can pose a threat to your body, which can lead to heart attack, stroke, and coronary artery disease. That is why you have to reduce your risk by making cholesterol management a part of your lifestyle change.

There are two types of cholesterol: the HDL, or High-Density Lipoproteins, and the LDL, or Low-Density Lipoproteins. The HDL is the so-called good cholesterol because it prevents the harmful build-up of bad cholesterol, which is the LDL. LDL is considered harmful because it accumulates in the walls of arteries and forms plaque that clogs them. One way to manage your cholesterol level is to reduce your LDL cholesterol and increase your HDL cholesterol.

A low-cholesterol diet and regular exercise are the best ways to manage your cholesterol level. A low-cholesterol diet should include foods such as whole grains and high-fiber cereals, nuts, lean meats, fish and shellfish, skinless poultry, fresh fruits, and green vegetables. Meanwhile, you should avoid eating foods that are rich in saturated fat and trans-fatty acids such as egg yolks, poultry, whole milk dairy products, and processed foods.

Your low-cholesterol diet can lower your cholesterol and greatly reduce your risk for heart disease. But this should be combined with regular exercise, especially if you are overweight. Regular exercise can make you feel good and improve the health of your heart. However, this does not have to be rigid exercise; just 30 minutes on most days of the week can significantly improve your well-being.

Cholesterol management is easy if you have the self-discipline to maintain a healthy cholesterol level. This may be difficult to do at first, especially if you are used to a high-saturated fat diet and very minimal physical activity each day. But you will get used to it once you focus on reducing the bad cholesterol in your body.

i-cholesterol.com Cholesterol provides detailed information on Cholesterol, Cholesterol Levels, Low Cholesterol Diet, High Cholesterol and more. Cholesterol is affiliated with e-LowCarbDiets.com Low Carb Diet Foods.

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Tags: cholesterol, diet, Heart