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Wednesday, July 19, 2017

How to Improve Your Memory With CURCUMIN– Women’s Health Network

How to Improve Your Memory – From Women’s Health Network: "

Menopause and memory changes — is there a connection?

Menopause and memory changes
During perimenopause and menopause, women often notice distressing memory issues and fuzzy thinking, and we hear from a lot of them who want help. These cognitive concerns add to a woman’s stress burden and can exacerbate an already difficult menopause experience.
There is evidence that falling estrogen levels during perimenopause and menopause are connected to higher risk for memory and cognitive changes. Poor nutrition is an important factor. Deficiencies in key B vitamins, specifically folate, B12 and B6, as well as vitamin D, are linked to cognitive impairment, especially as you get older.
Being proactive about improving your memory during menopause can bolster your confidence, and your well-being. Pursuing natural relief for other menopause symptoms can make a huge difference and may help you feel calmer, which helps with memory too.
When it comes to hormonal issues and nutrient insufficiencies, you can actually make a lot of worthwhile improvements. The brain is far more resilient and “plastic” than previously thought and it can and will respond to certain key changes. In fact, new research shows that your brain continues to develop over your entire life as it absorbs information from the outside world.

How to have a better memory: my prescription

If you’re having recall issues, or are worried about preserving your memory and mental sharpness for the long haul, you can follow the exact same basic prescription I give all my patients. Pick at least two of these recommendations to get started:
1. Take targeted supplementation with brain-healthy nutrients, including B vitamins, vitamin D, and curcumin from turmeric, a spice used in Indian cooking. New discoveries with clear scientific evidence include the antioxidant quercetin, and green tea leaf extract. My own Memory Solutions contains all these key ingredients and others shown to support and enhance your memory. Can a supplement really improve memory? Yes! Supplementing is especially effective when you add it to a diet of brain-friendly foods.
salad
2. Eat a Mediterranean diet with whole grains, plenty of vegetables, fruit and fish — and consume less meat and dairy products. Olive oil is a healthy component of this style of eating and is easily substituted for butter.
3. Make exercise and creative pursuits become part of your lifestyle — these two activities even support each other. Allow at least 30 minutes for exercise 3-4 times a week and choose something you love. And remember that creativity isn’t just about making art or music. Every time you push yourself to solve a problem, motivate a co-worker, cook a new meal, or simply “think outside of the box,” you’re tapping into your own creative reserves, so do it as much as you can.
4. Let go of stress in your life and try deep breathing techniques and meditation. I steer my most anxious patients to the awesome book, The Relaxation Response, by Herbert Benson, MD — it’s a very effective how-to guide.
5. Use it or lose it — flex your brain by learning a new language, taking a class, or signing up for music lessons — this sort of stimulation is good for your brain, and your body. Choose something that fits your style, especially if it’s a lifelong dream. Now’s the time!
Together these components can make an exponential difference in how you feel about your memory. Just the diet alone can lead to better brain function, lower rates of mental decline and a reduced risk of Alzheimer's disease. And exercising regularly is linked to creative thinking and improved brain health and cognition.
Staying sharp and having a better memory mean ensuring that your brain has what it needs to thrive and work its magic all day long. You can have a better memory when you take care of your brain, and try to have a little fun while you’re doing it.
References
Enhance memory now -
take care of your brain for the future
Menopause and memory changes — is there a connection? During perimenopause and menopause, women often notice distressing memory issues and fuzzy thinking, and we hear from a lot of them who want help. These cognitive concerns add to a woman’s stress burden and can exacerbate an already difficult menopause experience. There is evidence that falling estrogen levels during perimenopause and menopause are connected to higher risk for memory and cognitive changes. Poor nutrition is an important factor. Deficiencies in key B vitamins, specifically folate, B12 and B6, as well as vitamin D, are linked to cognitive impairment, especially as you get older. Being proactive about improving your memory during menopause can bolster your confidence, and your well-being. Pursuing natural relief for other menopause symptoms can make a Take a memory quiz "

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Adrenal fatigue: Insight, the womenshealthnetwork.com e-letter

Insight, the womenshealthnetwork.com e-letter:
a woman who relies on caffeine to stay alert may develop adrenal fatigue

Adrenal fatigue and adrenal stress cause a long list of symptoms because they are intertwined with other hormonal imbalances. Insomnia, anxiety, intense irritability, fuzzy thinking and weight gain are some of the common adrenal fatigue symptoms that drive women to find effective relief. They’re tired, tense, stressed out, and may suspect that their symptoms are caused by menopause.
But so often, adrenal stress is at the root of their difficult symptoms, even when they are on the cusp of menopause. Adrenal fatigue develops over time in response to chronic stress that produces symptoms the longer it goes on. With adrenal fatigue, even if you think you’re handling stress well, your body is telling you a different story.
While all hormones are connected to and affect one another, many experts call the stress hormone cortisol a “major” hormone. As cortisol becomes imbalanced, your body struggles to keep other hormonal functions in balance.
This adrenal connection to other hormones helps explain how the effects of stress show up in such a variety of unpleasant ways. Taking care of your adrenal problems first makes it easier to resolve other hormonal imbalance problems — like menopause symptoms.

Types of adrenal fatigue

Most women suffering from adrenal fatigue have imbalances related to their stress hormones. Their symptom sets usually fall into one of three categories that can worsen along a spectrum of fatigue: “wired,” “tired and wired,” or “tired.” As adrenal imbalances worsen, women may move through these stages until they reach the point of near exhaustion.
Knowing your type of adrenal fatigue determines how you will find relief and restore healthy adrenal function.

Common symptoms for “wired” women

“Wired”
Your body is creating and responding to a constant flow of stress hormones such that you’re always in active mode and feel “ready to go.” You may be periodically overwhelmed by fatigue, but sleeping feels like a waste of time because you have so much to do.
Being “wired” is the first type of adrenal imbalance. Many “wired” women don’t realize that their bodies are sending out warning signals in symptoms like these:
  • Difficulty falling asleep or staying asleep
  • Feeling driven or “speedy” all day
  • Anxiety, panic attacks
  • Racing thoughts, scattered thinking, inability to focus on one task
  • PMS, difficult menstrual periods, hormonal shifts of perimenopause or menopause
  • Fluid retention
  • Low libido
  • Thyroid issues
  • Anger
  • Depressed feelings
  • Abdominal weight gain
  • Craving and eating a lot of calories at night
  • Frequent colds or infections due to a suppressed immune system
  • High blood pressure

Common symptoms for “tired and wired” women

“Tired and Wired”?
Your adrenals aren’t regulating their hormones well. They don’t produce enough cortisol in the morning, but they produce too much near the end of the day when you should be winding down. You can’t get up in the morning — but you can’t sleep well at night either.
Generally, women who are “tired and wired” experience different versions of “wired” symptoms, along with other symptoms that seem to contradict the first set. That’s because their adrenal glands are under-producing important stress hormones. These symptoms include:
  • Trouble waking up in the morning
  • Exhaustion throughout the day
  • Reliance on caffeine to keep going during the day
  • Waking during the night with heart-racing anxiety
  • Weight gain
  • Low libido
  • Thyroid issues
  • Digestive difficulties
  • Anger
  • Sadness
  • Thinning hair
  • Low blood pressure, dizziness
  • Cravings for salt and sugar
  • Weakened immune system

Common symptoms for “tired” women

“Tired”
Your adrenal glands have been pumping out extra cortisol for so long that they’ve become exhausted. They can’t produce stress hormones in the quantities you need to feel energized or even alert. As a result, you feel completely fatigued, from morning to night.
We use “tired” to describe the final type of adrenal imbalance — complete exhaustion. “Tired” includes the following symptoms:
  • Tired even after a night’s sleep
  • Complete lack of energy
  • Feeling high-strung and jumpy despite fatigue
  • Intense cravings for salty foods, sugary foods, or refined carbohydrates
  • Allergic sensitivities, inflammation
  • Caffeine dependence
  • Exhaustion and shakiness after skipping a meal
  • Unexplained weight gain that seems impossible to shed
  • Feeling overwhelmed by relatively minor challenges
  • Mild depression
  • Mental fogginess/fuzzy thinking
  • Low libido
In addition to causing these symptoms, advancing adrenal imbalance may also be a factor in fibromyalgia, hypothyroidism, depression and other serious conditions.

How many symptoms are you experiencing?

a woman with adrenal imbalance may have many difficult symptoms

If you’re feeling pressured and stressed about getting everything done every day, you could be a prime candidate for developing adrenal fatigue and stress. Many women feel they must be productive 7 days a week from dawn to dusk and may not recognize the signs of stress and adrenal fatigue.
We take care of so many people even as we’re responsible for balancing the needs of our own work, home and family. The negative impact of stress we experience can build until it bursts out in miserable symptoms, crushing fatigue and health problems.
If you suspect adrenal stress and fatigue are behind your symptoms, take our Adrenal Stress and Fatigue Quiz to understand the stress your body is experiencing right now. It’s the first step to feeling better, and more like yourself. Sounds pretty good, doesn’t it?

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10 Black Pepper Essential Oil Benefits You Won't Believe - Dr. Axe

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ANTI_DEPRESSION FOODS: Eat your way to Happiness:

Doctors recommend drugs so they make it seem that drugs that flood the brain with serotonin are the answer to depression, but there is no scientific evidence that drug therapy really works. In studies in which scientists lowered serotonin levels to induce depression, the experiment failed. Other studies found that dramatically increasing serotonin levels in the brain failed to relieve depression. So why do doctors persist in prescribing medications with side effects ranging from mood swings to suicidal or homicidal behaviors when those drugs may not even work?

There are treatment options that can relieve depression without swallowing pills. Many of the symptoms of depression can be directly linked to vitamin and mineral deficiencies in the standard American diet, which is largely comprised of empty carbs, caffeine and sugar. Depression, mood swings and fatigue often have a common cause: poor nutrition. Avoiding depression or recovering from a depressive episode is often as easy as changing your diet and boosting your consumption of key foods that deliver brain-boosting nutrients and help regulate brain chemistry.

TThe Five Foods for Beating Depression

Fish oils:

Contain omega-3 fatty acids. Also found in CHIA (vegetable source). Research has shown that depressed people often lack a fatty acid known as EPA. Participants in a 2002 study featured in the Archives of General Psychiatry took just a gram of fish oil each day and noticed a 50-percent decrease in symptoms such as anxiety, sleep disorders, unexplained feelings of sadness, suicidal thoughts, and decreased sex drive. Omega-3 fatty acids can also lower cholesterol and improve cardiovascular health. Get omega-3s through walnuts, flaxseed and oily fish like salmon or tuna.

Brown Rice:

Contains vitamins B1 and B3, and folic acid. Brown rice is also a low-glycemic food, which means it releases glucose into the bloodstream gradually, preventing sugar lows and mood swings. Brown rice also provides many of the trace minerals we need to function properly, as well as being a high-fiber food that can keep the digestive system healthy and lower cholesterol. Instant varieties of rice do not offer these benefits. Any time you see "instant" on a food label, avoid it. 

Brewer's Yeast:

Contains vitamins B1, B2 and B3. Brewer's yeast should be avoided if you do not tolerate yeast well, but if you do, mix a thimbleful into any smoothie for your daily dose. This superfood packs a wide assortment of vitamins and minerals in a small package, including 16 amino acids and 14 minerals. Amino acids are vital for the nervous system, which makes brewer's yeast a no-brainer for treating depression. 

Whole-grain oats:

Contain folic acid, pantothenic acid and vitamins B6 and B1. Oats help lower cholesterol, are soothing to the digestive tract and help avoid the blood sugar crash-and-burn that can lead to crabbiness and mood swings. Other whole grains such as kamut, spelt and quinoa are also excellent choices for delivering brain-boosting nutrients and avoiding the pitfalls of refined grains such as white flour.

Cabbage:

Contains vitamin C and folic acid. Cabbage protects against stress, infection and heart disease, as well as many types of cancers, according to the American Association for Cancer Research. There are numerous ways to get cabbage into your diet; toss it in a salad instead of lettuce, use cabbage in place of lettuce wraps, stir fry it in your favorite Asian dish, make some classic cabbage soup or juice it. To avoid gas after eating cabbage, add a few fennel, caraway or cumin seeds before cooking. Cabbage is also a good source of blood-sugar-stabilizing fiber, and the raw juice of cabbage is a known cure for stomach ulcers. 

Also worth mentioning:

Foods like raw cacao, dark molasses and brazil nuts (high in selenium) are also excellent for boosting brain function and eliminating depression.

Things to avoid

If you feel you are depressed or at risk for depression, you also need to avoid certain foods and substances. Some commonly prescribed drugs -- such as antibiotics, barbiturates, amphetamines, pain killers, ulcer drugs, anticonvulsants, beta-blockers, anti-Parkinson's drugs, birth control pills, high blood pressure drugs, heart medications and psychotropic drugs -- contribute to depression. If you are taking any of these, don't quit them without talking to your doctor; but be aware that they may be contributing to your condition by depleting your body of depression-fighting vitamins and minerals.

You should also avoid caffeine, smoking and foods high in fat and sugar. Keeping your blood sugar stable and getting B vitamins is important for stabilizing your mood. Cacao can be good for mood because it releases endorphins in the brain, but watch out for milk chocolate and candy varieties high in sugar.

Other non-food things to do

  • Get plenty of sunshine. Natural sunlight is a proven cure for depression.
  • Engage in regular exercise at least three times per week. Exercise lifts and mood and alters brain chemistry in a positive way
  • Experience laughter. It's good medicine.
  • Take a high quality range of mood boosting supplements to help even more Viut. C, 2.000MG a day. + Magnesium.

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