Smart kids

Children’s brains develop rapidly and providing the right nutrients to maximize their abilities is vital for SMART KIDS. This is how to grow a healthy brain for a smart and happy kid. Follow these 4 Golden Rules: 

1. Balanced blood sugar 

2. Vitamins and minerals 
3. Ensure essential fats 

4. Avoid anti-nutrients and eliminate allergies

1. Balanced blood sugar 

Sugar is your brain's super fuel. But you have to make sure your child is getting the RIGHT TYPES and RIGHT AMOUNT at the RIGHT TIME. Too much ‘fast’ sugar means a blood sugar high and hyperactivity. The excess sugar in the blood gets dumped into storage as abdominal fat. Eating little and often helps keep your child’s energy and concentration even. Too much sugar and your child may be hyperactive and find it hard to concentrate. Too little and they may feel tired, irritable and find it hard to concentrate. 

2. Vitamins and minerals 

Should I give my child supplements? This is a question every parent must ask. On the one hand we are told that 'a well balanced diet gives you everything you need'. On the other hand the press is full of studies showing increased IQ and attention with supplements of vitamins, minerals and essential fats. Who do you believe?

Did you know that the conventional definition of eating a 'well balanced diet' means achieving the Recommended Daily Allowances (RDAs), yet the RDAs have not been calculated for maximising your child's mental performance? The vast majority of proper scientific studies on what kind of intake of nutrients enhance your child's potential simply haven't been considered in setting RDAs, which were originally designed to prevent against physical deficiencies such as scurvy.

So, what does the science tell you?

There have been 12 good trials testing the effects of vitamin and mineral supplements on mental performance. Ten out of twelve have shown an increase in IQ. What is not yet clear is what exactly is the optimum level of vitamins and minerals to supplement, although there is a tendency for the higher amounts to produce more significant effects.

Children's vitamin and mineral supplements tend to either deliver RDA level of nutrients or 'optimum' or 'high potency' level of nutrients. Some provide a broader range of all 12 essential vitamins and at least 10 of the most important minerals to supplement. These include zinc, magnesium and chromium, among others. The higher potency and broader range supplements are preferable.

Specifically, you can check for the zinc, vitamin C and magnesium levels. Ideally multis should provide at least 2mg of zinc, 80mg of vitamin C and 20mg of magnesium per tablet, with different numbers of tablets to take depending on your child's age. Bear in mind that chewable tablets are limited as to how much zinc they contain (makes them taste metallic); how much vitamin C they contain (makes them tart); how much calcium and magnesium they contain (makes them hard). Eating seeds every day provides zinc, calcium and magnesium while fresh fruit and vegetables provides vitamin C.

3. Essential Fats

If your child is having 3 portions of oily fish and a daily portion of seeds they should be getting a good level to help their brains develop and boost IQ. How do I give my child all the essential fats they need? Eat plenty of seeds and nuts. You can grind and sprinkle them on cereal, soups and salads. Source of essential fats: Mackerel, Flaxseeds, Herring, Anchovies, Sardines, Tuna steak, Salmon, Pumpkin seeds, Sesame seeds, Chia seeds, Walnuts, Sunflower seeds, Omega 3 rich eggs.

- Eat cold-water carnivorous fish 2 or 3 times a week (this includes sardines, mackerel, herring, kipper or wild/organic salmon). 

- Choose fish oil (omega3), Evening Primrose oil / Borage oil (omega6) to supplement fats 

- Avoid deep fried, browned and processed foods

There are two kinds of essential fats, called omega 3 and omega 6 fats. Of these omega 3 are the more important for brain function. Numerous studies have shown a clear benefit in children supplementing these on a daily basis. There is not the scientific evidence to show that the same results can be achieved by eating oily fish twice a week. We recommend both eating oily fish two to three times a week and supplementing these essential fats.

One specific kind of omega 3 fat, called DHA, is vital for the developing brain, hence especially important in pregnancy and infancy. Another kind, called EPA, has proven effective for attention, hyperactivity, depression and anxiety. Both EPA and DHA are found in fish oils. There is another type of omega 3 fat, called alpha linolenic acid (or ALA) which is found in foods of vegetable origin, such as flax and pumpkin seeds. While beneficial, only a very small amount of this gets converted into the more powerful EPA and DHA. Supplementing a direct source of EPA and DHA is preferable.

Omega 6 fats are important too.

The more potent form of omega 6 fat is called gamma-linolenic acid (or GLA for short). This is found in Borage and Evening Primrose oil. The brain also needs arachidonic acid (AA), which can be made from GLA. It is found in highest quantities in animal origin food such as fish, meat, eggs and dairy produce. Most experts in this field recommend supplementing a combination of EPA, DHA and GLA.

Fish oils can be contaminated with pollutants such as PCBs and mercury. It is best to choose a brand that guarantees it's purity and quality. These are often not the cheapest products, but quality is important when choosing an essential fat supplement. 

In summary, the science to date suggests that giving your child vitamin, mineral and essential fat supplements every day maximises their potential for health and mental performance.

4. Avoid Anti-Nutrients & Eliminate Food Allergens

Which foods rob your child's brain of nutrients? Anti-nutrients are substances that knock out essential brain-friendly nutrients. Some children develop an allergy or intolerance against particular foods.
Avoid or minimize:
Refined sugar: These are essentially carbohydrates robbed of essential nutrients.
Damaged fats: These come from fried foods and hydrogenated fats.
Chemical food additives: Especially colourings.
Food intolerances can be detected by a blood test or speak to your GP. Alternatively you could try eliminating a food group you think your child is allergic to, and re assessing they're mood and behaviour weekly. See more to understand more about food allergies: http://www.foodforthebrain.org/smart-kids/how-to-build-a-healthy-brain.aspx#aaea

Source: www.foodforthebrain.org 

Say YES to Multivitamins

A common objection to taking vitamins and supplements is that you get everything you need from a healthy, balanced diet. This is simply not true. The answer to “Should I be taking vitamins?” is an emphatic yes. Even if you do everything right - eat right, exercise, get adequate sleep, and keep stress levels down - you still need vitamins and supplements for health.
And remember that sugar, alcohol or stimulants like caffeine (in tea, coffee or energy drinks) deplete the body of more nutrients.

Why Vitamins are Necessary

1. Poor Food Choices

We have greater access to affordable food than at any time in human history, and we’re eating more than ever. Yet the quality of that food is, to say the least, lacking. According to the most recent National Health and Nutrition Examination Survey, the foods that contribute the most calories in the American diet are: grain-based desserts, breads, soda, pizza, alcohol, etc.

With a diet like this, it’s no wonder that only a third of the people in this country get enough calcium or Vitamin D, and nearly half have an inadequate intake of magnesium (including more than two-thirds of teenagers and adults older than 70).

Taking vitamins and supplements should never be thought of as a substitute for a healthy diet. But it is extremely difficult to get optimal levels of key nutrients from diet alone, which is why you need vitamins and supplements for health. 

2. Food Production and Preparation

Even if you try to eat good food, it’s likely been stripped of many beneficial nutrients. Here are some of the contributing factors:

• Soil quality. The nutritional profile of any plant food is linked to the quality of the soil in which it is grown. For example the soils in the United States have been depleted of 85% of their minerals in the last century. Fertilizers may add back minerals such as nitrogen, phosphorus and potassium, but trace minerals are not necessarily replaced. This has led to a consistent decline in food quality.
• Processing and storage. No matter how fresh it may look, the truth is that supermarket produce may be months old. Nutrient losses begin as soon as fruits and vegetables are picked and continue through processing and storage. Freezing allows produce to retain the most nutritional punch, but temperature fluctuations during storage also can affect nutritional quality.
• Cooking. Nutrient losses are extremely common during food preparation, and the most vulnerable are heat-sensitive and water-soluble vitamins. The majority of Vitamin C and B vitamins, are lost during boiling/cooking, and even steaming wastes nutrients. Unless you’re a raw foods enthusiast, count on some nutrient deterioration during cooking.

Bottom line, don’t make the mistake of assuming that you’re getting all the vitamins and minerals you need from the food you eat. Taking  vitamins and supplements for health is the best way to make up for any shortfalls. 

3.  Age and Lifestyle

As you get older, your nutritional needs increase and your ability to absorb crucial nutrients decreases, which makes taking vitamins and supplements  for health - particularly a high-quality multivitamin - more important than ever. 

Let’s take vitamin B12, for example. No matter how good their diets may be, older people are likely to be deficient in this nutrient. Why? This vitamin’s absorption depends on hydrochloric acid, pepsin (an enzyme that breaks the bonds that bind B12 to protein) and intrinsic factor (a substance also required for B12 absorption). Production of all three declines dramatically with age.

The problem isn’t limited to vitamin B12, either. Studies have found well-fed, independent older people to be deficient in all B-complex vitamins, calcium, zinc, coenzyme Q10, and vitamins A, D, and E.

4.  Medications

Many prescription drugs also increase your risk of nutritional deficiency. For example, ACE inhibitors (for elevated blood pressure) - which are commonly prescribed for cardiovascular disease - deplete the body of zinc and sodium. Diabetes drugs (such as Glucophage and Avandia), reduce levels of vitamins B12 and B6, folic acid, coenzyme Q10, sodium, zinc, magnesium and potassium. 

Antacids (acid reflux medication) may provide temporary relief by neutralizing the bacterial acids, as well as already low stomach acids, but in the long run they might lead to dangerous consequences by further diminishing stomach acid levels. Stomach acid is necessary not only for the utilization of protein, but also for the absorption of minerals, especially zinc and magnesium; and vitamin B12.

If you are on the birth control pill, you should know that some of the vitamins and minerals are depleted by the pill: vitamin B2, vitamin B6, vitamin B12, Folic Acid (B9), vitamin C, Magnesium and Zinc. Also if you are on any statin lowering drugs (Cholesterol lowering meds) you want to make sure you are supplementing with CoQ10 which is depleted by these type of drugs and important for heart function.

Vitamins for Women and Men

• Nervous system ‐ B group vitamins, magnesium and zinc are essential for the health of our nervous system and may be beneficial during times of stress.
• Energy ‐ Magnesium and iron are very important for energy levels. Women with heavy blood loss during menstruation may be low in iron. Potassium is an essential body electrolyte that also plays a role in the production of energy. The B group vitamins are also essential for the production of energy.
• Antioxidants ‐ Antioxidant nutrients such as vitamin C, vitamin E, selenium and beta‐carotene help to protect against cell damage and cell aging caused by free radicals. Vitamin C is also essential for the production of collagen which is a component of our skin, blood vessels and bones.
• Immunity ‐ Nutrients essential for supporting a healthy immune system include vitamins A, C and E and the minerals zinc and selenium.
• Heart health and circulation ‐ Vitamin E is an antioxidant that helps to maintain a healthy heart, assists with blood circulation and can help to alleviate cold hands and feet.
• Healthy weight ‐ The mineral chromium has a role in carbohydrate, fat and protein metabolism in the body and can assist in regulating blood sugar levels in healthy people. Iodine is a trace nutrient important for thyroid function. The thyroid gland produces hormones that affect our metabolic rate, body temperature, and protein, fat and carbohydrate metabolism. Adequate iodine intake may help to regulate body weight via its affect on metabolic rate.
• Bone health ‐ Calcium, magnesium, boron and vitamin D are all important nutrients essential for bone health and are important to help achieve and maintain bone density.

Never forget about omega‐3 !

Multivitamins may not only contain all of those essential vitamins and minerals required for good health but also other beneficial ingredients such as the essential fat, omega‐3. Super important for both men and women, the omega‐3 (found in adequate quantities in fish and fish oil) is essential for our body function and general well-being and is also beneficial for health conditions such as arthritis. Omega‐3 helps to promote good heart health and helps to maintain healthy cholesterol levels in healthy individuals. Omega‐3 also helps to reduce joint inflammation associated with arthritis and is important for brain function such as learning ability, concentration and memory. The body and brain are incredibly sensitive to inflammation, not the type you can always feel but the type of inflammation that is below the perception of pain - the cellular inflammation (which can further lead to inflammation-related problems/diseases like: depression, arthritis, anxiety, type II diabetes, cancer, osteoporosis, cardiovascular diseases, etc). This means you have to have a constant supply in the blood stream to keep inflammation under control.

So definitely a top ingredient to have in your daily multivitamin!

20 Reasons To Take a Daily Multivitamin

1. Support healthy aging. As you get older, your body has a harder time absorbing nutrients from food. At the same time, your nutritional needs increase.
2. Correct nutritional deficiencies caused by prescription drugs and surgery and nutritionally wasting health conditions such as diabetes. Along with aging, there are several other factors that can make you more susceptible to nutritional deficiencies, including these common culprits.
3. Improve short-term memory. According to a meta-analysis of 10 randomized, placebo-controlled trials, taking a daily multivitamin can result in improvements in short-term memory.
4. Boost energy levels. Several studies have demonstrated that taking a daily multivitamin and mineral supplement is associated with increased energy levels.
5. Detoxify your body. The robust levels of minerals, antioxidants and B-complex vitamins present in a high-quality daily multivitamin help clear toxins from the body, facilitate enzymatic reactions required for detoxification, and keep the liver and other organs in tip-top shape.
6. Maintain muscle strength. Many of the problems with muscle aging are associated with free radical damage, and an antioxidant-rich daily multivitamin can help keep free radicals in check. Vitamin D has also been shown to improve muscle strength in older people.
7. Prevent falls. Numerous studies have found that a daily multivitamin and mineral supplement - particularly one with therapeutic dosages of vitamin D (at least 1,000 IU) and calcium (1,000 mg)-can improve balance and reduce risk of falls.
8. Restore sense of smell. Anosmia, the inability to detect odors, can be caused by a deficiency of zinc. Low levels of vitamins B12 and A along with copper are also associated with changes in sense of smell (and taste).
9. Protect against hearing loss. Several studies have found a correlation between hearing loss and deficiencies in B-complex vitamins. A more recent study also found that people with elevated homocysteine levels had a 64 percent increased risk of hearing loss, and the best way to lower homocysteine levels is with B-complex vitamins. More than this, high levels of homocysteine are associated with cardiovascular disease and mental health problems like dementia, Alzheimer, and memory decline.
10. Improve your skin. Research has shown that beta-carotene and vitamins C and E are important for maintaining healthy, younger-looking skin.
11. Prevent asthma and allergies. People with asthma and those prone to allergies often have depleted levels of vitamin C, zinc, selenium and magnesium.
12. Prevent diabetes complications. As I mentioned earlier, diabetes is a nutritionally-wasting condition, putting those who have it at dramatically increased risk of other problems (or complications) - especially ones that affect the eyes, nerves, blood vessels, kidneys and extremities. The best way to prevent these complications is by taking a potent, daily multivitamin and mineral supplement.
13. Boost mood. Many studies have found that a daily multivitamin has positive effects on mood and emotional well-being.
14. Manage Stress. Along with boosting mood, research has shown that a daily multivitamin-particularly one containing therapeutic dosages of B-complex vitamins-can help reduce stress and anxiety.
15. Enhance weight loss. A randomized, double-blind study of obese women found that those taking a daily multivitamin and mineral supplement lost an average of 7.9 pounds, compared to 2 pounds for those taking calcium and half a pound in the placebo group.
16. Improve sexual function. The organs and glands that are responsive to sexual hormones are particularly vulnerable to free radical damage, so taking an antioxidant-rich daily multivitamin can help ensure peak performance and function.
17. Prevent dry eyes. Most people know that vitamins, especially antioxidants, are essential for maintaining overall vision. But by the time you reach age 65, a lifetime of free radical damage has taken its toll, and our eyes produce (on average) 40% less lubrication. That’s why shoring up on these crucial nutrients can help correct or prevent the problem from developing in the first place.
18. Stop telomere erosion. Chromosomes are tightly coiled, rod-like structures made up of proteins and one double-helix–shaped molecule of DNA encoded with your genome: the blueprints for your growth, development and physiological function. And at the tips of every chromosome are protective “caps” called telomeres, which naturally get shorter as we age. Research has found that taking a daily multivitamin can help slow and even reverse this erosion.
19. Reduce cravings for alcohol. Research suggests that people who have problems with alcohol can often gain better control over their drinking by making sure they have adequate levels of B-complex vitamins, calcium and magnesium.
20. Prevent dental problems. Vitamin C plays a key role in the prevention of gum disease, as it helps maintain the integrity of the supporting structures of the oral tissues. Other antioxidants, including vitamins A and E as well as selenium, have also been shown to improve the health of the gums. Perhaps even more important is zinc. This mineral stabilizes cellular membranes and inhibits plaque growth. Deficiencies in both zinc and vitamin A are also common in patients with periodontal disease. 

Are all Multivitamins Created Equal?

A multivitamin easily serves as one of the critical foundation products for optimal health. But NOT all multivitamins are the same; certain aspects should be considered when choosing a product. Many products in the form of tablets and capsules exist on the market today, but do these provide the most effects? When you take a good quality vitamin and mineral supplement you WILL feel the difference. Whether it’s 2 weeks or 2 months, you will feel better – more energy, increased sex drive, clearer skin, better sleep, weight loss and so on.

Throw out any vitamins with “non-medicinal” ingredients you can’t pronounce and do your research to know what you are buying (NOT great choices include: Centrum, Kirkland brand (Costco), One A Day, Life brand etc). Every supplement will have some degree of preservatives and additives, but if you make an informed choice, then you won’t be throwing your money in the garbage by purchasing a product with nutrients you cannot absorb, full of preservatives and bulking agents. Spend the extra 10 or 20 dollars for better quality. Remember that a good multivitamin will only have just a few extra ingredients, and these should only be stuff like bioflavonoids (natural compounds that occur in nature and enhance the absorption and efficacy of vitamins), amino acids or fillers such as vegetable cellulose. Avoid vitamins that contain colorings or forms of sugar.

Most supplements require binders to hold tablets together or fillers such as cellulose or magnesium stearate for encapsulation. They may also contain silicon dioxide and other “glidants” to facilitate the manufacturing process. These substances are present in minute amounts and are harmless. However, some manufacturers use more additives than they need to - and these unnecessary additives may take the place of vital nutrients. 

So even if you pay a little bit more, stick with the good quality vitamins (bioavailable, natural) instead of the cheap ones (mostly synthetic and not absorbable).

Happy Vitamin Shopping!

Source: www.drwhitaker.com ,  www.cenovis.com.au , www.joyoushealth.com

10 Signs You Have WAY Too Much Cortisol
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10 Ways to Reduce Cortisol

We all know stress is bad for us, yet many of us wear it like a badge of honor. We claim to want inner peace, but if life gets too calm, we go seeking our next hit of cortisol and epinephrine. 

It’s almost as if being stressed makes us feel important, valuable, and useful. But the biggest problem with being a stress addict is that it can destroy our health. Sustained high cortisol levels destroy healthy muscle and bone, slow down healing and normal cell regeneration, co-opt biochemicals needed to make other vital hormones, impair digestion, metabolism and mental function, interfere with healthy endocrine function; and weaken your immune system.

The body is equipped with natural self-repair mechanisms that can kill stray cancer cells, fight infections, and even slow the aging process. But these mechanisms only work when the nervous system is relaxed. When the body senses immediate danger (a screaming boss or a hungry tiger —the part of your brain that controls fear doesn't know the difference!), these repair mechanisms shut down so you can deal with the threat. 

So how do you know if you’re a stress addict? Here are 10 signs that you’ve made cortisol your drug of choice.

1. You experience backaches/headaches and Memory Loss.

When your cortisol levels are high over a long period of time, your adrenal glands start to get depleted. This raises prolactin levels, increasing the body’s sensitivity to pain, such as backaches and muscle aches. Excessive cortisol also hypersensitizes the brain to pain, such that even the slightest twinge can excite the nerves of the brain, causing headaches.

Stress has an enormous impact on your memory too. A mild dose of stress can actually stimulate memory and mental alertness, but long-term is definitely bad news: it puts too much of the hormone cortisol  into circulation, and this literally damages the brain. Raised cortisol levels have been linked to poorer memory and shrinking of the brain's memory sorting center. 
At night time, the levels of cortisol (the stress hormone) should drop, calming your body and preparing it for sleep (meanwhile melatonin should kick in and makes you sleepy). If however, your cortisol levels are out of balance for any reason (usually stress and a diet high in sugar, caffeine and other stimulants), your ability to get you sleep through the night or wake up refreshed is impaired. If cortisol levels are high at night, this suppresses the release of growth hormone, which is essential for daily tissue repair and growth. This effectively speeds up the rate at which your body ages !

One way to reduce stress is to reduce your intake of sugar and stimulants (alcohol, cigarettes or caffeine which disrupts the melatonin levels).
With the right nutrition  and the right attitude, age-related memory loss doesn't need to happen to you. You CAN build new brain cells at any age!

2. You’re not sleeping well & wake up in the middle of the night

Cortisol levels are supposed to drop at nighttime, allowing your body to relax and recharge. But if your cortisol levels are too high, you might notice that, even if you’ve been tired all day, you get a second wind right around bedtime. You wake up in the middle of the night and can't get back to sleep! Then you toss and turn all night - and feel tired again the next day.

3. Even when you sleep well, you’re still tired.

Over time, high levels of cortisol deplete the adrenal glands and predispose you to chronic fatigue. So if you feel like you just can't get up and go anymore, you’re probably stressed. 

4. You're gaining weight.

You’re gaining weight, especially around your abdomen, even when you eat well and exercise. Cortisol tends to make you thick around the middle, even when you’re doing everything “right.”

5. You catch colds and other infections easily.
Cortisol deactivates your body’s natural self-repair mechanisms, which means that your immune system, perfectly designed by nature to keep you healthy, goes kaput, leaving you vulnerable to every cootie you encounter.

6. You crave unhealthy foods.
Cortisol raises your blood sugar, putting you at risk of diabetes. High glucose levels then bump up your insulin levels, which then drop your blood sugar, and all of the sudden—yes, you guessed it—you’re struck with wild cravings for Twinkies.

7. Your sex drive is in the crapper.
Consider cortisol the anti-Viagra. When stress hormones are high, libido-inducing hormones like testosterone drop and voila... nothing.

8. Your gut acts up.

Your gastrointestinal system is very sensitive to stress hormones like cortisol. You might experience nausea, heartburn, abdominal cramps, diarrhea, or constipation as a result of too many stress hormones.

9. You feel anxious.
Cortisol and epinephrine (adrenaline) can lead to jitters, a nervous stomach, feelings of panic, even paranoia. 

10. You feel blue.
High levels of cortisol suppress production of serotonin, and next thing you know, you’re awash in doom and gloom.

Last but not least, a result you might not know about. Most people want to be slimmer and lose a few pounds....but they should keep in mind that when they go for that "severe calorie restriction" type of diet, this will also cause elevated baseline levels of cortisol, leading to the cortisol-induced collagen loss in the skin, which is 10 times greater than any other tissue ! It is one of the biggest culprits of dull, thin, and sagging skin.

10 Ways to Reduce Cortisol

1. Cut back or eliminate all drinks with large amounts of caffeine in them. This includes all sodas, energy drinks, and coffee. Drinking caffeine causes a spike in cortisol levels. The good news, if there is any, is that cortisol responses are reduced, but not eliminated, in people who drink caffeine regularly.

2. Reduce the amount of processed foods in your diet. Processed foods, especially simple carbohydrates and sugar, cause a spike in cortisol. Too many processed foods increase blood sugar levels, which in turn causes you to feel anxious.

• The following refined carbohydrates are definitely things that you should try to avoid:
  
  • White bread
  • "Regular" pasta (not whole wheat)
  • White rice
  • Candies, cakes, chocolates, etc.

 3. Make sure you're getting enough water. One study has found that just a half-liter of dehydration can raise cortisol levels. Dehydration is nasty because it's a vicious cycle: stress can cause dehydration, and dehydration can cause stress. Make sure you sip plenty of water throughout the day to cut back on your chance of unhealthy cortisol levels.

• If your urine is darker colored when you go pee, it's probably a sign that you're not drinking enough water. Adequately-hydrated individuals have urine that is light, almost water-like, in appearance.

4. Try out Rhodiola when your cortisol is high. Rhodiola is an herbal supplement related to ginseng, and a popular folk remedy for lowering cortisol. It reputedly ramps up your energy, helps you burn fat, and lowers your cortisol levels while it's at it.

5. Get more fish oil into your diet. According to doctors, just 2,000 mg of fish oil per day lowers your cortisol levels. If you don't want to chew down supplements, you can eat the following fish for healthy supplies of fish oil (salmon, sardines, mackerel, sea bass).

6. Prepare a pot of hot black tea. Scientists have discovered that drinking black tea was found to lower overall cortisol levels in a group of people performing stressful tasks. So next time you feel the cortisol bubbling up and threatening to unleash itself in a torrent of stress, grab a cup of English breakfast tea and zen out.

7. Try meditation techniques. Meditation activates the Vagus nerve, which triggers a response in your body to lower cortisol levels, among other things. Meditation techniques can run the gamut, from taking deep breaths to allowing your mind to wander to a peaceful place. For best results, participate in meditation for 30 minutes a day, three to four times a week. After the first session, you should see a significant difference in how your body feels.

• Sit in a quiet, dark, room. Allow your mind to meditate. If you need help relaxing, visualize a quiet, peaceful place. Imagine how your body feels when it is relaxed. Try to recreate this feeling within your body. This helps to relieve muscle tension within the body.
• Allow the eyes to close. Take deep breaths in and out until you notice your heart rate slowing down. Notice the beating of your heart and its sounds when you are relaxed. Imagine that all of the tension is radiating out of your body through your fingertips and toes. Feel the release of tension throughout your entire body.

8. Watch a funny movie or listen to a funny story. Joyous laughter can actually curb your body's production of cortisol. So sidle up to a funny friend or remind yourself of a mirthful memory in order to lower cortisol.

9. Try adaptive exercises to target a lowering of your cortisol. Exercise is a stress-buster, right? So wouldn't all exercise be beneficial in lowering cortisol? Not exactly. The problem is that running and other cardio exercises raise your heart rate, ultimately increasing cortisol.

• Try yoga or Pilates for an adaptive exercise that burns calories, works your muscles, and lowers cortisol too.
• Try other adaptive exercises using the Wii console, for example, to get your heart rate up without that unhealthy spike in cortisol.

10. Listen to some tunes. Music therapy has been shown to reduce cortisol. So the next time you're feeling stressed or slammed, put on some soothing music and let it put a curtain on your cortisol.

Source: www.mindbodygreen.com ,  www.wikihow.com/Reduce-Cortisol , www.healthylivinghowto.com

Are children today having a kid life crisis ?

Does ADHD really exist ?

ADHD - a disease that more and more children seen to have ...But does ADHD really exit ? It's estimated that around 8-10% children worldwide are identified as having this type of disorder. 

ADHD, is the official term for what used to be known as hyperactivity, with poor attention span, poor concentration, and hyperactive behavior. If a child is diagnosed as having ADHD (or similar problems like dyslexia/dyspraxia), the drug Ritalin will more likely be prescribed to him/her. Does ADHD really exit ?

A top group of child psychiatrist and psychologists, convened by the National Institutes of Health in the US in 1988, failed to find substantial evidence that there is a disease called ADHD. This is purely a descriptive label given to children with a variety of behavioral and learning difficulties, and the diagnostic tells us nothing about the cause or treatment. In other words, every child is different, showing their own unique pattern of difficulties in learning, coordination and behavior and, as you will see, with the optimum nutrition many of these difficulties often go away without recourse to drugs.

Sadly, millions of children are put on Ritalin every year (or similar drugs), same to amphetamine and with similar properties to cocaine ! Many hyperactive children are not evaluated for chemical, nutritional and allergenic factors, nor are they treated nutritionally. Instead, they are quickly put on these types of drugs. A wide range of harmful side effects can include things like: facial tics, paranoid delusions, heart arrhythmia, or even suicidal thoughts ! All these may initiate changes in brain structure and function that remain long after the therapeutic effects have dissipated. Plus, this in turn leads to greater susceptibility to drug dependence in later life.

Sometimes, the simple answers are too good to be believed in.

For example, magnesium deficiency (up to 95%) occurs much more frequently in children with ADHD than in healthy children. Studies show that magnesium supplementation successfully reduces ADHD symptoms. In one such study, a combination of magnesium and vitamin B6 was shown to reduce symptoms such as physical aggressiveness, instability, and poor attention at school in all study participants (52 children) after one to six months of treatment. Magnesium, together with vitamin B6, may also be beneficial for autistic patients.
Does it sound too good to be true ? Well, the simple reason is that Magnesium does the same job as Ritalin (not to mention Rotalin's side effects): they both correct a noradrenalin deficiency (the neurotransmitter in charge with motivation and behavior). Other nutrients also involved in the production of noradrenalin include: B6, vitamin C, Zinc, Iron, Manganese.
More than this, supplementing all those is far more efficient than Ritalin.

The culprits behind ADHD:
 
- Poor nutrition: essential vitamin/mineral deficiency, essential fatty acids deficiency (Omega3/6), too much refined carbohydrates (diets high in sugar and refined carbs lower the levels of nutrients). Sugar has been implicated in aggressive behavior, anxiety, eating disorders, fatigue, disrupted sleep paters, or learning difficulties. Carbs should be balanced with protein to improve glucose tolerance.

- Too many antibiotics: a significantly higher percentage of children with ADHD had taken several courses of antibiotics in early childhood. Further investigations revealed that children who had had three or more antibiotic courses before age of 3, tested significantly lower levels of zinc, calcium chromium and selenium.

- Toxic metal intoxication: excess anti-nutrients can also induce ADHD - lead, copper, aluminum 

- Allergies: stay away from artificial additives in foods; or if you know you might have a problem, avoid known food allergens like: gluten (wheat), casein (dairy products), peanuts, soy, eggs, etc. One other type of additive that can also cause problems is a naturally contained compound called salicylates. The list of foods containing salicylates is huge (many fruits, veggies, meat, etc) so instead of avoiding the inhibitor (salicylates) it may be sufficient to increase the supply of essential fatty acids as the salicylates inhibit their conversion and utilization.

If you're not sure which one is the culprit behind your child's problems, you can ask for a test at any time (blood tests, hair-mineral analysis for toxic minerals, a micronutrient test for vitamin/mineral deficiency, an IgG test for food allergies and so on)

One other great example:

Every child is unique - some are just more active than others, more creative, more passionate - this is where we need to step in and see the difference between the genetic traits or the momentarily problems the child is dealing with.

"The Element", one of the greatest books any parent should read (written by Ken Robinson, an internationally recognized leader in the development of creativity, innovation and human resources), is telling us a story (among many other examples) about a famous prima ballerina, Gillian Lynne - born in 1926.

"Gillian as a child, in our days, would likely be diagnosed as having ADHD, as she didn’t concentrate in her classes at all. Taken to see an educational specialist, the psychologist was smart enough to leave the room, turn on the radio, and let the young girl dance. He told her parents, “Gillian isn’t sick – she’s a dancer”. She went on to a dance school, joined the Royal Ballet and has choreographed most of Andrew Lloyd Weber’s musicals. Nowadays, we would give her medication and tell her to calm down".

So you as a parent, are left to think twice about all these...

Source: "New Optimum Nutrition for the Mind" by Patrick Holford

The 4 “Happy Hormones”

What are “happy hormones”, why do they make us happy, and how do we get more of these into our system?

Happy hormones generally refer to endorphins, serotonin, dopamine, and oxytocin. Technically, some of these are neurotransmitters and not hormones, but we shan’t bother ourselves with those scientific details here.

I’m leaving out adrenaline (also called epinephrine) which stimulates a fight-or-flight response. Adrenaline doesn’t make us happy per se, just highly excitable!

Happy Hormone #1: Endorphins

Endorphins block pain. An easy way to remember this is that “endorphins” is the shortened term for “endogenous (containing) morphine”. They are the body’s natural painkillers.

Historically, endorphins helped our ancestors to keep on running through the pain in order to escape from predators. Today, we produce endorphins when exercising in our anaerobic zones. When rigorous exercise depletes our muscles of glycogen (oxygen stores), endorphins allow us to push on. This is why we often feel blisters for example only after and not during the activity.

Ways to increase endorphins:

(1) Exercise rigorously: Anaerobic exercise helps us to cope with chronic pains by activating our bodies’ natural painkillers. Endorphins don’t really help us to feel good, but they do help us to feel less bad.

(2) Eat spicy food: Receptors on our tongues react to spice by sending signals to our brains similar to pain signals. This triggers the production of endorphins.

Happy Hormone #2: Serotonin

Serotonin boosts our mood and makes us more agreeable and sociable. Lack of it can cause irritability and depression.

Ways to increase serotonin:

(1) Choose positive thoughts: When we choose to remember happy events in the past, or focus on what we’re grateful for in the present, our brains seem to produce more serotonin.

(2) Expose yourself to sunlight: When sunlight reaches our skin, we produce vitamin D which in turn helps produce serotonin. This explains why being outdoors makes people happier.

(3) Exercise at low intensity: While endorphins are produced in anaerobic zones, serotonin results from aerobic exercise. Serotonin also lingers in our system after exercise.

(4) Consume tryptophan with carbohydrates: Foods like milk and corn contain tryptophan, which our bodies convert to serotonin. (High protein foods apparently don’t convert so well; neither do bananas – the serotonin in these cannot cross the blood-brain barrier.) Carbohydrates aid the conversion process so don’t skip these!

Happy Hormone #3: Dopamine

Dopamine is a “pleasure” hormone and is stimulated when we strive towards a goal. It helps motivate us to take action to achieve the goal so we can experience the pleasure of the reward.

Ways to increase dopamine:

(1) Set daily or monthly goals: Having specific, measurable and achievable goals give us something to strive towards, thus stimulating dopamine production. A purposeful life does make us happy!

(2) Exercise with an objective: Dopamine levels tend to rise together with serotonin when we exercise. Since dopamine is associated with goal achievement, setting a distance or time target will stimulate its production.

Happy Hormone #4: Oxytocin

Oxytocin is the “love” hormone released upon physical contact. Intercourse and childbirth release large amounts of oxytocin, but even a good old hug works. Oxytocin provides feelings of love and trust, which is why relationships boost our happiness.

Ways to increase oxytocin:

(1) Have a massage: Apart from the physical relaxation of muscles, a massage increases our emotional wellbeing since the prolonged physical contact releases oxytocin in our system.

(2) Make physical contact: When you get a chance, hug your family and friends, put an arm around a colleague, or cuddle while watching TV. Ever notice that huggers tend to be happy people?

Give your Happy Hormones a break!

While these “happy hormones” help us to feel better, it is important to remember their roles in human survival.

Endorphins mask pain, which is useful temporarily. However, if pain were masked all the time, we would end up seriously injuring ourselves by pushing our bodies too hard.

Similarly, oxytocin is wonderful for building trusting relationships, but if we trusted everybody all the time, we’d fall for every scam on the planet.

Too much dopamine not only causes addiction, but would also make us strive towards every goal with no ability to prioritise meaningfully or manage our time.

Happy hormones and happiness

Let’s be grateful for these happy hormones while they course through us, while understanding and accepting that they cannot be our permanent state.

In any case, it’s nice to know that we are physically geared towards happiness through the production of “happy hormones”. Happiness is not only in our minds, it is also in our bodies!

Source: www.joyfuldays.com

Spirulina - a gift from Nature

Spirulina is a natural “algae” (cyanbacteria) powder that is incredible high in protein and nutrients. When harvested correctly from non-contaminated ponds and bodies of water, it is one of the most potent nutrient sources available. It is largely made up of protein and essential amino acids, with high natural iron content. It is often touted for its high B-12 content, though there is a lot of debate about if this particular form is a complete and absorbable form of B-12.

 

The high concentration of protein and iron also makes it ideal during pregnancy, after surgery, or anytime the immune system needs a boost.

Health Properties:

Though it does taste like pond scum, Spirulina has some great health-boosting qualities:

• Spirulina is 65% protein and amino acids including the essential fatty acid gamma linolenic acid (GLA) which has gotten a lot of attention for its anti-inflammatory properties, especially when taken with other quality Omega-3 supplements like Fermented Cod Liver Oil. (I suspect that the benefits of GLA in Spirulina are even more than what the studies have found since these studies often use vegetable oils for their GLA source, and the other inflammatory compounds in vegetable oils can interfere with the anti-inflammatory ability.) It contains all essential amino acids.
• Spirulina contains Omega 3-,6 and 9s and is especially high in Omega-3s.
• Spirulina is extremely high in Chlorophyll, which helps remove toxins from the blood and boost the immune system.
• Spirulina has a very high concentration of bio-available iron and is excellent during pregnancy and for those with anemia and will not cause constipation.
•  Spirulina is a great source of other nutrients including (according to Wikipedia): “Spirulina contains vitamins B-1(thiamine), B-2 (riboflavin), B-3(nicotinamide), B-6 (pyridoxine), B-9 (folic acid), vitamin C, vitamin D, vitamin A and vitamin E. It is also a source of potassium, calcium, chromium, copper, iron, magnesium,  manganese, phosphorus,  selenium, sodium and zinc. Spirulina contains many pigments which may be beneficial and bioavailable”.
• Spirulina is also incredibly high in calcium with over 26 times the calcium in milk, making it excellent for children, the elderly and during pregnancy.
• Some research has suggested that Spirulina may be helpful in allergies and allergic reactions.
• Spirulina’s phosphorus content makes it helpful as part of a tooth remineralization regimen.
• Emerging evidence suggests that it binds with radioactive isotopes and may be useful for radioactivity exposure or radiation therapy.
• The protein in Spirulina is highly usable and has a net protein utilization rate of between 50-61%
• Spirulina can bind with heavy metals in the body and help remove them.
• Spirulina can increase fat burning during exercise.

How To Take

When choosing Spirulina, make sure to choose one that is organic, as others can have nitrate compounds as additives.

You can add Spirulina to your smoothies each day. It is best to get in about 2 teaspoons per day, and 2 or more tablespoons during illness, after radiation exposure, or during pregnancy.

Source: www.wellnessmama.com

10 Herbs to Improve Memory

Herbs are nature’s drugs and they have been used to treat diseases for as long as man came down with the first sickness.

Herbs are generally safe and well tolerated. However, they still contain phytochemicals that modify biochemical processes in the body. Therefore, they can also be toxic in high doses, cause side effects in normal doses and unsafe to use with some drugs.

Traditional medicines of various cultures, but especially Chinese and Indian traditional medicines, have always turned to herbs to slow down cognitive decline and reverse memory loss.

Dementia especially in the elderly is pretty common disorder for which there are traditional remedies.

With the current advancements in medicine and biological sciences, it is now possible to determine which of these herbs are truly effective for improving memory. By extracting the active principles in these herbs, researchers are able to predict how these herbs work and in what doses can be deemed appropriate.

Therefore, with our better understanding of therapeutic benefits of herbs, here are 10 of the most effective nootropic herbs for improving memory.

1. Ginseng

Ginseng refers to the different plants belong to the genus, Panax. Although there are different species of ginseng, true ginsengs such as Panax ginseng (Asian ginseng) and Panax quinquefolius (American ginseng) are more effective memory aids than false ginsengs such as Siberian ginseng.

Ginsengs are adaptogenic. This means that they are useful for relieving stress.

True ginsengs contain a group of compounds known as ginsenosides. Ginsenosides are the phytochemicals responsible for the nootropic effects of ginseng.

Ginsenosides are also known as panaxosides. They are saponins and they belong to 2 broad classes: Rb1 and Rg1. Rg1 ginsenosides are the most abundant panaxosides in ginseng. They are known to improve spatial memory through the activation of neuronal activity in the hippocampus.

Rb1 ginsenosides are also useful for improving memory. They have been demonstrate to reverse scopolamine-induced amnesia in animals. They do this by increasing the release of acetylcholine and by stimulating cholinergic activity in the hippocampus and cortex, the two popular seats of memory in the brain.

2. Ginkgo

Ginkgo is the name given to the herbal extract obtained from the leaves of one of the oldest tree species alive, Ginkgo biloba.

The active phytochemicals in ginkgo are known as ginkgolides and bilobalides. They are responsible for the antioxidant and anti-inflammatory properties of ginkgo as well as its ability to prevent blood clots and increase blood circulation.

Although, there are new studies that suggest that ginkgo may not be effective for improving memories, there are actually a lot of studies that say otherwise.

Ginkgo is known to prevent the formation of beta amyloid proteins (which are known to cause Alzheimer’s disease). It is believed to be especially good for preventing cognitive decline in the elderly. In one study, a daily dose of 240 mg of the standardized extract of ginkgo was found effective for improving memory and learning in patients suffering from dementia.

Therefore, while ginkgo has the active phytochemicals to help improve memory, it seems that it requires long-term supplementation to work.

In addition, supplementation should be started well before the first signs of neurodegenerative diseases such as dementia and Alzheimer’s.

3. Gotu Kola

Gotu kola or Centella asiatica is a common herb in Indian, Chinese and African traditional medicines.

Gotu kola is an adaptogen with antimicrobial, anti-inflammatory, anxiolytic and diuretic properties. It also stimulates blood circulation and is commonly taken as a brain tonic.

Preliminary studies also show that gotu kola has nootropic effects. It is known to slow down the signs of aging and to improve concentration and attention span. The herb has also been used to successfully treat neurodegenerative disorders and to enhance memory.

In one Thai study done in 2008, an extract of gotu kola was able to improve mood and enhance working memory in a group of 28 elderly patients.

4. Green Tea

Green tea is prepared from the leaves of Camellia sinensis after allowing for only a slight oxidation during processing.

Green tea is rich in antioxidant polyphenols, flavonoids as well as carotenoids, tocopherol, vitamin C, selenium, zinc, chromium and manganese.

Regular consumption of green tea has been credited with a number of healthful benefits including improving immune function, reducing the risks of heart diseases and certain cancers, lowering LDL (“bad” cholesterol) and total cholesterol levels.

It is also effective in the treatment of rheumatoid arthritis, dental cavities, obesity and bone loss.

The polyphenols are especially important and of these, the catechins produce the best benefits on memory. The most abundant catechins in green tea is known as epigallocatechin gallate or EGCG.

EGCG is the phytochemical responsible for most of the positive effects of green tea on memory.

As an antioxidant, EGCG mops up free radicals and reactive oxygen species produced from lipid peroxidation. In this way, it protects the neurons and other brain cells from oxidative damage.

EGCG also stimulates neurogenesis. This means that it increases the production of new brain cells.

Neurogenesis can easily lead to increased brain capacity and improved cognitive functions. When neurogenesis occurs in hippocampus (a number of studies have confirmed that this indeed been happens), it can lead to significant improvement in memory and learning.

Lastly, the polyphenol extract of green tea is a potent acetylcholinesterase inhibitor.

Acetylcholinesterase is the enzyme responsible for breaking down the neurotransmitter, acetylcholine. By inhibiting this enzyme, green tea increases the activity of acetylcholine in the brain. Since acetylcholine and the entire cholinergic pathway are required in memory stabilization and consolidation, this effect is another way green tea improves memory.

5. Bacopa

Bacopa is more commonly known as Brahmi especially in Ayurveda traditional medicine.

Bacopa monnieri is an herb with multiple medicinal effects. Therefore, it is used in traditional medicine to treat diseases as diverse as ulcer, leprosy, tumor, anemia and asthma.

Bacopa contains natural antioxidants and it also improves the activities of some of the antioxidant enzymes naturally produced in the body. It also improves immune functioning by contributing to the production of antibodies and immunoglobulins.

The effectiveness of bacopa on cognition and memory is well studied. For example, its antioxidant protection has been shown to extend to the hippocampus. In the brain, bacopa not only mops up reactive oxygen species but it also breaks down beta amyloid proteins that causes Alzheimer’s disease.

Bacopa’s antioxidant effect has been found comparable to that of vitamin E.

Although bacopa improves cognitive functions including memory in people with neurodegenerative disease, it does not have the same effect on normal, healthy subjects. This is because the antioxidant properties of bacopa is only useful where memory loss is caused by damage to the nerves and brain cells.

6. Ashwagandha

Ashwagandha or Withania somnifera is also known as Indian ginseng although it belongs in the Nightshade family.

In Ayurveda medicine, this herb is rejuvenating tonic or a rasayana. As a tonic, it is used to combat stress, reduce anxiety and improve cognition.

It is also used to treat tumors in traditional medicine, a use that is now supported by clinical trials.

The root extract of this herb has shown promise as a possible Alzheimer’s disease drug candidate. It was able to reduce plaque load in mice by breaking down the beta amyloid proteins that form plaques in the brain.

Other benefits of this root extract include improving memory in both normal mice and those in which dementia was induced. It is believed that the herb was able to promote neurogenesis to achieve this feat.

7. Rhodiola

Rhodiola (Rhodiola rosea) also known as Aaron’s rod and King’s crown grows in cold regions of the world.

Its root has been used in the folk medicine of the inhabitants of these regions. Rhodiola is an adaptogen. It is also known to help improve mood and relieve depression. This effect on mood is due to rhodiola’s ability to increase the levels of dopamine and serotonin in the brain. Although it is not a stimulant, rhodiola influences opioid peptides such as endorphins.

Perhaps the most active phytochemicals found in rhodiola are the polyphenol antioxidants such as quercetin and proanthocyanidins.

Besides it antioxidant cover, rhodiola may provide even more specific benefits for improving memory because it also increases acetylcholine levels in the brain.

Studies on rhodiola and memory are few but those few ones are mostly positive. Some researchers have confirmed that rhodiola extracts can enhance memory and improve cognitive functions especially in people suffering from dementia and other age-related memory loss.

8. Huperzia

Huperzia serrata is also known as Chinese club moss. The major medicinal phytochemical in this herb is Huperzine A.

Huperzine A is an acetylcholinesterase inhibitor. Therefore, it increases cholinergic activity, an effect that is required for improving memory.

Just as importantly, huperzine A also breaks down beta amyloid proteins. This prevents any nerve damage due to beta amyloid plaque formation.

Thirdly, huperzine A is a NMDA receptor antagonist. In this role, it protects the brain from nerve damage caused by glutamate while also stimulating the release of nerve growth factor.

Because of its multifaceted benefits, huperzine A is already a candidate drug for treating Alzheimer’s disease. It is already in phase II clinical trials and its safety and efficacy have been confirmed by multiple studies.

Human trials show that huperzine A improves cognitive function including memory while protecting against neurodegeneration. It does all these without causing any serious side effects.

9. Sage

Sage (Salvia officinalis) is traditionally used in Europe to improve memory. It is commonly grown for its essential oil which contains active ingredients such as cineole and thujone.

Sage leaves, on the other hand, contains flavones, flavonoid glycosides, niacin, tannic acid, oleic acid, fumaric acid and other related compounds.

Although it is recommended for a rather long list of ailments in traditional medicine, the indications for which scientific evidences have been provided for include the antibiotic, antifungal, antispasmodic, astringent, hypoglycemic and tonic properties of sage.

However, sage stands out as an effective herb in the management of mild to moderate Alzheimer’s disease.

Active ingredients in the leaf show antioxidant and anti-inflammatory effects which are beneficial to neurons and other brain cells. In addition, these medicinal compounds increase acetylcholine levels in the brain while reducing the plaque-forming beta amyloids.

Other studies agree that sage leaf extracts or essential oil can improve memory and mood.

10. Rosemary

Rosemary (Rosmarinus officinalis) is a popular cooking spice but it is also a widely used medicinal agent.

Rosemary is used in traditional medicine to treat hair loss, muscle and joint pain as well as to enhance memory.

A 2003 study published in the International Journal of Neuroscience concluded that rosemary can enhance overall quality of memory as well as secondary memory factors.

Although rosemary contains a number of antioxidants such as rosmarinic acid and carnosic acid, its benefits to memory also include increasing the level of acetylcholine.

Rosemary oil is perhaps the first case of aromatherapy as memory enhancer investigated by a medical study. In a study published in the journal, Therapeutic Advances in Psychopharmacology, a group of researchers exposed 20 volunteers to different levels of rosemary oil aroma.

These researchers discovered that the most active chemical in rosemary oil, 1, 8-cineole was found in the blood samples of the volunteers and that the measured level of this compound corresponded to increased cognitive functions.

In this study, rosemary oil improved accuracy of memory, speed of processing information and even mood. The researchers believed that the surprising result with rosemary oil aroma can open a new vista of research into using the aromatic properties of oil as therapeutic drugs.

Source: www.progressivehealth.com