Simple Way to Stay Healthy. . .

Frequent hand-washing is one of the best ways to avoid getting sick and spreading illness. Hand-washing doesn't take much time or effort, but it offers great rewards in terms of preventing illness. Adopting this simple habit can play a major role in protecting your health.

Hand-washing is especially important for children in child care settings. Young children cared for in groups outside the home are at greater risk of respiratory and gastrointestinal diseases, which can easily spread to family members and other contacts. Be sure your child care provider promotes frequent hand-washing. Ask whether the children are required to wash their hands several times a day — not just before meals. Note, too, whether diapering areas are cleaned after each use and whether eating and diapering areas are well separated.

Benefits of Ginger Tea...

Since hundreds of years, ginger has been reliable for use in medicine. Nutrients contained in ginger is very beneficial for health. Researchers around the world are finding out that it can cure a variety of health issues from migraines to cancer. It is a natural herb trusted for ages and has been proven effective all over the world. This powerful herb also has calming effects when used as tea. Here are some of the known ginger tea health benefits.

Prevent diabetes : A recent study has proven that ginger can help in lessening the harmful effects of diabetes and even prevent kidney damage that can prove to be fatal to one’s life.

Provides relief against heartburn:  In tea form, this natural concoction has proven effective for decreasing incidence of heartburn.

Natural painkiller for menstrual cramps, pain, inflammation and migraine : Ginger tea has been proven effective against various types of pain due to its anti-inflammatory properties. It stops prostaglandins that cause inflammation and pain to the blood vessels.

Health Benefits of Tulsi (Holy Basil)

Tulsi, known as Holy Basil in English is a common herb found in most of Indian homes as a part of their spiritual and also its medical properties. A herb standing not more than 3 feet, with small green leaves, tulsi has immense medicinal properties like anti-bacterial, anti-fungal, germicidal etc... from its essential oils. The extracts obtained from the plant are extensively used for curing various diseases like common cold, malaria, heart disease, headaches, inflammation, stomach disorders, kidney stones, heart disorders, and many more. The Indian basil also aids in the purification of atmosphere. Though it is not practical to list all of them, take a look at how you could benefit from it.

10 Ways to Manage Your Diabetes

Diabetes is a very common lifestyle disease. The effective way to manage the condition is correct nutrition along with walking and any form of exercise.

Create a healthy eating plan

Base your diet on low-GI; high-fibre breads and cereals; lean protein foods such as lean meat, tofu and legumes; low-fat dairy; two serves of fruit and five serves of vegies; and healthy fats such as vegetable oils, nuts, seeds and avocado.

Go for slow-release carbs

Eat regular meals and maintain an even spread of carbohydrate intake throughout the day to prevent spikes in your blood glucose levels. Look for the new GI symbol, which can be found on everyday foods such as bread, cereal, fruit, pasta and rice.

Protect your Kidneys in 10 Simple Ways

Most people know how to protect their heart (eat less fat, exercise more), but do you know how to care for your kidneys? A diabetic patient of mine thought he was healthy until a test showed that his kidneys were only functioning at 40-percent capacity.

The kidneys’ job is to help remove various toxins (drugs and food wastes), and expel them through the urine. The kidneys are silent and efficient workers, but if they get sick, the whole body suffers.

As we grow older, our kidneys also start to age, hence the need to protect them. Another problem with kidney disease is that majority of patients have no warning symptoms. Occasionally, some patients may notice leg swelling, which prompts a doctor’s consult.

Here, we have summarized the 10 best ways to protect your kidneys:

1. Limit your salt intake. Too much salt is not only bad for your blood pressure, it’s also bad for your kidneys. Many Filipinos die of kidney disease, which can be partly attributed to our high salt intake and fondness for fish sauce, soy sauce, plain salt, and salted fish. Even our instant noodles, chips, and nuts are teeming with salt. According to Dr. Montemayor, it doesn’t matter if you dilute your soup with lots of water. As long as you drink all the soup, you’ll still get all the salt in it. Hence, if you like eating instant noodles, just use half of the seasoning and add half of the water only. The problem with salt is that it encourages the body to retain water, and can increase your blood pressure (which damages the kidneys). Learn to read nutritional labels and limit eating salty foods.

2. Don’t load up on high-protein foods. Did you know that eating too much protein, such as pork and beef meat, can overwork your kidneys? It’s true. Being a kidney specialist and physiology professor, Dr. Montemayor explains that too much protein makes the kidneys work twice as hard. Her analogy is: If the kidney’s usual activity level is similar to a person walking, then taking in too much protein can force the kidneys to be “running” on high gear. Pretty soon, your kidneys could get tired and some of the weaker kidney cells can die. A friendly reminder to people on a high-protein Atkin’s Diet or South Beach Diet: Don’t overwork your kidneys. The time-tested doctor’s advice of moderation in everything will serve you well. Eat a balanced diet of rice, vegetables, fish, and fruits and you can’t go wrong.

3. Keep your blood pressure at 130/80 or lower. If your blood pressure is above 140 over 90, this can cause kidney damage within five years. The kidneys are said to be “happiest” with a blood pressure of 130/80 or lower. To help control your blood pressure, you should limit your salt intake, reduce weight, and take medicines for high blood pressure, if needed.

4. Keep your blood sugar below 120 mg/dl. Diabetes and high blood pressure are the two leading causes of kidney failure. Diabetes affects almost all organs of the body. According to Dr. Montemayor, a person with uncontrolled diabetes for five to 10 years may develop significant kidney damage. Consult your doctor and keep your blood sugar under control with diet, exercise, and maintenance medicines. Our two goals are to have 1) a fasting blood sugar of 120 mg/dl or less, and 2) a hemoglobin A1C test (three-month average blood sugar test) of six percent or less.

5. Drink eight glasses of water a day. Doctors usually advise people to take in eight glasses of water a day, but this really depends on your age and condition. If you’re sweating a lot and work outdoors, you may need to drink more than eight glasses a day. However, if you are above 65 years of age, you may do well with just six glasses a day. Drinking enough water also prevents the formation of kidney stones, a painful condition which, if left untreated, can also lead to kidney failure.

6. Watch your intake of pain relievers and other drugs. Dr. Montemayor says that taking pain relievers like mefenamic acid, ibuprofen, and the coxibs (like celecoxib) for a prolonged period of time may cause kidney damage. Because of this, we should limit taking these medicines to only a week, or just take them as needed. After taking these pain relievers, we need to let our kidneys rest first (from all its running and puffing) before taking the medicines again. For those with chronic arthritis, try to look for other ways to relieve the pain such as using a hot water bag, pain reliever ointments, or the safer paracetamol tablet. Certain antibiotics can also cause kidney damage. Check with your doctor first.

7. Be careful with tests and procedures using contrast dyes. Some tests, like CT acans and MRIs, use a contrast dye which helps doctors delineate the organs better. Many procedures, such as heart angioplasties and some cancer treatments, also use ample amounts of contrast dyes. The problem with such dyes is that they can cause kidney damage, especially in the elderly and those with previous kidney disease. Dr. Montemayor says there are studies, which support the use of fluid loading (200-300 ml orally or through the vein), before such a procedure. Another promising kidney-protecting technique is to take a medicine called Fluimucil (containing N-acetylcysteine) two days before and up to two days after the procedure (as reported in the New England Journal of Medicine, June 29, 2006). To be safe, I would strongly advise you to consult a kidney specialist before undergoing such procedures.

8. Don’t take too much vitamin C. Some patients are fond of taking high doses of vitamin C, such as in the 2,000mg range. However, Dr. Montemayor warns patients against using such high doses. Too much vitamin C (ascorbic acid) can lead to the formation of kidney stones in predisposed individuals. If you need to take vitamin C, a dose of 500mg or less is safer.

9. Don’t rely on food supplements to protect your kidneys. According to Dr. Montemayor, there is still no food supplement that has been scientifically proven to protect the kidneys. The above tips are so far the best tips to care for the kidneys.

10. Get a kidney check-up. Simple tests, such as a complete blood count, BUN, creatinine, and a urinalysis are the first screening tests for the kidneys. Finding a trace of protein in the urine can alert the doctor of possible kidney disease. Patients with diabetes and high blood pressure should also be checked for early kidney disease. Bottom line is: Kidney diseases are expensive and difficult to treat. Let’s take the necessary steps to protect our kidneys today.

Source: MIND YOUR BODY By Willie T. Ong, MD (The Philippine Star) Updated June 21, 2011 

Top 10 Ways to Protect Your Liver

Your liver is the second largest organ in your body (second only to your skin), weighing in at around three pounds and responsible for a myriad of essential body functions each and every day. Primarily, your liver’s job is to filter the blood that comes from your digestive tract, thereby metabolizing nutrients, drugs, alcohol and other substances consumed while helping to detoxify.

Your liver also manufactures proteins and produces bile to help break down fats and clear bilirubin, a potentially harmful substance formed from the breakdown of dead red blood cells, from your blood.

Why Your Liver May Need Extra Support

It is your liver that is responsible for processing virtually everything you consume -- protein, fat or carbohydrate -- and turning it into glucose that is used as fuel. But, since everything you consume passes through your liver it means your liver is subjected to an array of toxins -- pesticides, hormones, food additives, alcohol, medications, microorganisms, and more -- on a regular basis.

Your liver will either convert these harmful toxins into less harmful ones or ensure they’re eliminated from your body entirely. However, inevitably some toxins get left behind, hiding in certain liver cells or creating free radicals that can damage your liver and your overall health. This is why it’s so important to support your liver health in every way you can.

The foods you eat, the medications you take, the drinks you consume … all of these take a toll on your liver health, but you can help keep your liver in top working order by following the simple steps below.

1. Eat organic foods as much as possible

By eating organic you are opting for the purest food possible, which means you’re saving your liver from a slew of toxins. By definition, organic foods must be free from genetically modified organisms, synthetic pesticides and fertilizers, antibiotics, growth hormones and other drugs.

Your diet represents one of the biggest potential burdens on your liver, as many foods are contaminated with pesticides, growth hormones and chemical additives.

2. Limit fructose, fried foods and processed foods containing trans fats or hydrogenated oils

Two more dietary burdens to your liver are hidden in many processed foods on your supermarket shelves: trans fats and fructose. Trans fats are common in fried foods like French fries and doughnuts and are also found in cookies, crackers and many other processed foods. If the ingredient list contains “hydrogenated” or “partially hydrogenated” oil, it will contain some amount of trans fat. Fructose is also found in numerous processed foods as well as in soda and fruit juice.

According to one study in the journal Hepatology, a diet high in fructose and trans fats leads to obesity and fatty liver disease.

3. Increase fruits, vegetables and other liver-boosting foods in your diet

On the flipside, you can also use your diet strategically to support your liver health by eating plenty of fresh fruits and vegetables, which are naturally detoxifying.

Specifically, sulfur-rich foods, such as onions, garlic and all the veggies in the cruciferous family (broccoli, kale, collard greens, Brussels sprouts, cabbage, cauliflower, etc.) are known to help your liver detoxify environmental toxins, including prescription drugs and pesticides. Vegetables are also an excellent source of fiber, which helps toxins to move through your digestive tract, reducing stress on your liver.

Turmeric, cinnamon and licorice are also known to support healthy liver function.

4. Drink alcohol only in moderation (if at all)

Alcohol can destroy liver cells and lead to liver damage that causes fatty liver, inflammation, alcoholic hepatitis or cirrhosis. If you already have liver disease, drinking even a small amount of alcohol can make it worse.

5. Use natural household products

You can reduce stress on your liver by choosing natural cleaning products for your home and natural personal care products for your body. Be sure your drinking water is free from contaminants and consider using an air purifier in your home, especially if you live in a high-traffic area. You’ll also want to avoid spraying pesticides in or around your home.

6. Detoxify your body regularly

Your liver (along with your kidneys, blood, bowel, lymphatic system and skin) help your body process and eliminate chemicals in your sweat, urine and feces. Detoxing can help to support and enhance this natural process.

7. Be careful with medications

Taking medications in improper doses, for too long, or mixed with other substances, such as alcohol or other drugs, can harm your liver. Acetaminophen (brand name Tylenol) is notorious for its potential danger to your liver, as overdose of this drug can cause acute liver failure.

So keep in mind that you need to be careful with medications as far as your liver health is concerned, and this applies to over-the-counter drugs like Tylenol as well as prescription medications.

8. Exercise

Exercise is one straightforward way to lower your risk of fatty liver disease, not only by helping you to maintain a healthy body weight (obesity increases your risk of fatty liver disease) but also by leading to liver health improvements independent of weight loss.

Staying active for at least 150 minutes a week improved liver enzymes and other indices of liver function.

9. Avoid smoking

Smoking may harm your liver’s ability to effectively process and remove toxins from your body. It can also make alcohol-induced liver disease worse.

10. Consider liver supportive supplements

Certain high-quality supplements may help support liver health.

Milk thistle: Milk thistle seed extract helps to protect and promote liver health. Studies show that milk thistle:

·         Protects and promotes the growth of liver cells

·         Fights oxidation (a process that damages cells)

The supplement helped protect the liver via:

·         Antioxidant activity

·         Enhanced protein synthesis

·         Toxin blockade at the membrane level, inhibiting membrane peroxidation

Research suggests that silymarins, a group of potent antioxidants extracted from the seeds of milk thistle, have antioxidant properties several times greater than that of vitamins C and E. Of the silymarins, silybin has been shown to be the most effective in promoting liver health, which is why you’ll want to look for a supplement with a high percentage of silybin.

Detox Nutrients: Detox Nutrients is a unique combination of amino acids, nutrients, and herbs created as vitamins for liver health support that also helps promote detoxification. Carefully selected, ultra-pure ingredients include the herbs Milk Thistle, Curcumin, Grape Seed Extract, and Green Tea, plus MSM. This powerful synergistic blend of antioxidants helps enhance the body's natural defense systems and supports the liver's primary detoxification pathways.

Alpha Lipoic Acid: Alpha Lipoic Acid is a powerful antioxidant that supports healthy liver function.

Remember, a strong liver is one of your best defenses against the toxins bombarding your body on a daily basis. A healthy lifestyle that lessens your toxic load while providing your body with high-quality sources of essential nutrients will keep your liver in top working order.

Source: cncahealth.com

Oral Health Tips for Children. . .

There's no need to wait until your baby actually has teeth to lay the foundations for good oral or general health. In fact, good nutrition and oral hygiene can start right away. It is up to you to develop the routines that will help protect your child from tooth decay and other oral health problems. So let's get started!

 

1) Start Proper Oral Hygiene Habits ASAP

Gently clean your infant's gums and newly erupting first teeth after each feeding with a water-soaked gauze pad to clean around the teeth and gums.

2) Brush with Care

When your baby's teeth begin to erupt, brush them gently with a small, soft-bristled toothbrush using no more than a thin smear of fluoridated toothpaste.

3) Teach Your Children

When your child turns 2, you can begin to teach your child proper brushing techniques with no more than a pea-sized amount of fluoridated toothpaste. You should follow up their efforts by gently brushing the teeth again. Modeling correct technique is important. When your child is about 6 years old, he/she should be developing the dexterity to do it alone. You can then introduce flossing.

4) Check Your Water

Determine if the water supply that serves your home is fluoridated. If it is not, discuss supplement options with your dentist. Keep in mind that toothpastes and various foods may also contain fluoride.

5) Fight Baby Bottle Tooth Decay

Don't let your child go to sleep with a pacifier or bottle filled with anything but water. When teeth are frequently exposed to sugar-containing fluids (including breast milk and formula) for long periods, the potential for decay increases dramatically.

6) Avoid Sugar

Understand that if your child ingests sugars, it will take the saliva a minimum of 30 minutes to neutralize the acidity that is created by decay-producing bacteria. A sugary snack every hour can mean your child's mouth is always acid, increasing the chances for tooth decay.

7) Make a Dental Appointment

Your child should see a dentist around the time of his/her first birthday and then regularly thereafter. It is important to establish a dental home. Your pediatric or general dentist will teach you how to prevent dental disease, check for cavities in the primary teeth and watch for developmental problems, and set a positive precedent for future visits.

8) Prevent Cavities

Ask your dentist about dental sealants and fluoride applications to protect your child's teeth. Sealants can prevent food from getting stuck in the tiny grooves on the chewing surfaces and topical fluoride will strengthen the enamel against decay.

9) Keep Your Cool

If you feel anxious about a visit to a dental professional, try not to convey these feelings to your child. This is very important for emotional well-being. Encourage your child to discuss any fears he/she might have about visiting a dentist, but don't put any new fears into his/her head. It is a good rule of thumb not to mention the words “hurt” or “pain” as it raises a possibility he/she might not have thought of.

10) Childproof Your Home

Research has shown that children under age 7 sustain over half of the dental injuries to their primary (baby) teeth playing in close proximity to home furniture.

Did you know?

A baby's primary teeth begin forming before birth — at about the sixth week of pregnancy, and begin mineralizing at around the third to fourth month of pregnancy. To ensure proper dental development, the mother's diet must be adequate in all nutrients, especially calcium, phosphorous, and protein.

Source: deardoctor

Best Quit Smoking Tips Ever. . .

Best Quit – Smoking Tips ever

"The idea is to get the smoker to do something with the hands and mouth that is not smoking -- but it might actually be good to engage in some of these behaviors before quitting.

1. Know Why You Want to Quit

So you want to quit smoking, but do you know why? "Because it's bad for you" isn't good enough. To get motivated, you need a powerful, personal reason to quit. Maybe you want to protect your family from secondhand smoke. Maybe the thought of lung cancer frightens you. Or maybe you’d like to look and feel younger. Choose a reason that is strong enough to outweigh the urge to light up.

2. Don't Go Cold Turkey

It may be tempting to toss your cigarettes and declare you've quit, plain and simple. But going cold turkey isn't easy to do. Ninety-five percent of people who try to stop smoking without therapy or medication end up relapsing. The reason is that nicotine is addictive. The brain becomes used to having nicotine and craves it. In its absence, the symptoms of nicotine withdrawal occur.

3. Try Nicotine-Replacement Therapy

When you stop smoking, nicotine withdrawal may make you feel frustrated, depressed, restless, or irritable. The craving for "just one drag" may be overwhelming. Nicotine-replacement therapy can help reduce these feelings. Studies suggest nicotine gum, lozenges, and patches can help double your chances of quitting successfully when used with an intensive behavioral program. But using these products while smoking is generally not recommended.

4. Ask About Prescription Pills

To ease nicotine withdrawal without using products that contain nicotine, ask your doctor about prescription medications. There are pills that help reduce cravings by affecting chemicals in the brain. They may also make smoking less satisfying if you do pick up a cigarette. Other drugs can help reduce troubling withdrawal symptoms, such as depression or inability to concentrate.

5. Don't Go It Alone

Tell your friends, family, and co-workers that you're trying to quit. Their encouragement could make the difference. You may also want to join a support group or talk to a counselor. Behavioral therapy is a type of counseling that helps you identify and stick to quit-smoking strategies. Combine behavioral therapy with nicotine replacement products and/or medication to boost your odds of success.

6. Manage Stress

One reason people smoke is that the nicotine helps them relax. Once you quit, you’ll need another way to cope with stress. Try getting regular massages, listening to relaxing music, or learning yoga or tai chi. If possible, avoid stressful situations during the first few weeks after you stop smoking.

7. Avoid Alcohol, Other Triggers

Certain activities may boost your urge to smoke. Alcohol is one of the most common triggers, so try to drink less when you first quit. If coffee is a trigger, switch to tea for a few weeks. And if you usually smoke after meals, find something else to do instead, like brushing your teeth or chewing gum.

8. Clean House

Once you've smoked your last cigarette, toss all of your ashtrays and lighters. Wash any clothes that smell like smoke and clean your carpets, draperies, and upholstery. Use air fresheners to help rid your home of that familiar scent. You don't want to see or smell anything that reminds you of smoking.

9. Try and Try Again

It's very common to have a relapse. Many smokers try several times before giving up cigarettes for good. Examine the emotions and circumstances that lead to your relapse. Use it as an opportunity to reaffirm your commitment to quitting. Once you've made the decision to try again, set a "quit date" within the next month.

10. Get Moving

Physical activity can help reduce nicotine cravings and ease some withdrawal symptoms. When you want to reach for a cigarette, put on your inline skates or jogging shoes instead. Even mild exercise is helpful, such as walking the dog or pulling weeds in the garden. The extra calories you burn will also ward off weight gain as you quit smoking.

11. Eat Fruits and Veggies

Don't try to diet while giving up cigarettes -- too much deprivation is bound to backfire. Instead, focus on eating more fruits, vegetables, and low-fat dairy products. A Duke University study suggests these foods make cigarettes taste terrible. This gives you a leg up in fighting your cravings while providing disease-fighting nutrients.

12. Choose Your Reward

In addition to the tremendous health benefits, one of the perks of giving up cigarettes is all the money you will save. Reward yourself by spending part of it on something fun.

13. Do It for Your Health

There's more than the monetary reward to consider. Smoking cessation has immediate health benefits. It lowers your blood pressure and reduces your pulse after only 20 minutes. Within a day,  the carbon monoxide level in your blood returns to normal. Within two weeks to three months, your risk of a heart attack decreases and your lungs begin to function better. Long-term benefits include a reduced risk for coronary heart disease, stroke, lung cancer, and other cancers.

BONUS TIP: THINK POSITIVE. This is the most important tip of all. I saved it for last. If you have a positive, can-do attitude, as corny as it may sound, you will succeed. Trust me. It works. Tell yourself that you can do it, and you will. Tell yourself that you can’t do it, and you definitely won’t. When things get rough, think positive! You CAN make it through the urge. You CAN make it through Hell Week. And you can. I did. So have millions of others. We are no better than you. 

Low Cholesterol Recipes That You Can Use

Low Cholesterol Recipes That You Can Use

Eating well should be of course our main concern when we are on a low cholesterol diet. You can lower your total blood triglycerides and your cholesterol naturally by eating good healthy foods that will improve your overall health and diminish the risk of a heart attack. One way to implement this is by incorporating low cholesterol recipes in your daily menu instead of eating junk food.

There are a number of restaurants where you can find good low cholesterol food but you can prepare delicious low cholesterol recipes right in your own home. Choosing to eat healthy doesn´t necessarily means to give up with good tasty menus. You can have a healthy diet with a lot of good flavors and choices while at the same time improving your health. You have to get rid of foods with high levels of fat when trying to lower your bad cholesterol levels. This seems obvious but many people just don´t do it because they think there cannot find good low cholesterol recipes to replace the unhealthy menus.

There are many delicious combinations of fishes and vegetables and different flavors that can be mixed in a good and healthy low fat diet that will improve your health. Eating low cholesterol recipes is a good way of protecting yourself from heart disease and has an energized body.

A good tasty breakfast can be a tortilla wrap; here is the recipe for this delicious low cholesterol breakfast:

Sliced turkey bacon
White tortilla, which could be warmed
Tomato-1/2 of it
Egg product- you can choose what to put in it
Green sweet pepper
Another good meal is the breakfast pizza.

This is one of the most delicious low cholesterol recipes. You will need:
Brown potatoes
Onion
You can use up to 6 white eggs (discard the egg yolk) to make the pizza but they have to be beaten
You can use up to one teaspoon salt
Mozzarella cheese- up to 4 ounces
Sliced tomatoes
Fresh basil
Oil and black pepper

For a nice and delicious lunch you can have very good pasta with vegetables that is very easy to prepare:

Pasta
Olive oil
Cheese-feta or any other type
Canned tomatoes
Sweet pepper
You can add any vegetables you want- basil, herbs, parsley etc
Sea salt

And for dinner which is one of the most important meals of the day to maintain low cholesterol levels you can have Potatoes Wedges, here are the ingredients: 

Potatoes, you can even use sweat potatoes
Garlic, minced
Oil
Paprika- teaspoon
Salt- only one teaspoon
Black pepper
Water-add till you feel satisfied
Another meal is Beef and Barley Stew. You will only need 35 minutes to cook this healthy meal and you will be very satisfied with the results. You will need:

Beef stew meat
Purpose flour
Onion, until you feel satisfied (many people like chopped onions)
Garlic, teaspoon minced
Carrots
Thyme
Fresh parsley
Potatoes, peeled and sliced
Tomatoes
Peals
Barley
Mushrooms, if you like to eat mushrooms, you can add some.

You only will need about 15 minutes to prepare this delicious dinner and have four servings with this meal.

Eat Smart for a Healthier Brain

Add these 'super foods' to your daily diet, and you will increase your odds of maintaining a healthy brain for the rest of your life.

There's no denying that as we age chronologically, our body ages right along with us.  Finding one’s self at great risk for poor mental functioning or degenerative diseases like Alzheimer’s can be considered as anyone’s greatest nightmares. We can’t bring back the vigor and mental agility we had during our heydays but we can do something to keep our brain activities intact and well-functioning. Apart from doing active mental exercises, a healthy brain can also be achieved by eating foods that are both simple and brain-friendly. But research is showing that you can increase your chances of maintaining a healthy brain well into your old age if you add these "smart" foods to your daily eating regimen.

Blueberries

According to Steven Pratt, MD, author of Superfoods help protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer's disease or dementia. Studies have also shown that diets rich in blueberries significantly improved both the learning capacity and motor skills of aging rats, making them mentally equivalent to much younger rats. A cup of blueberries a day in any form -- fresh, frozen, or freeze-dried is also known to improve one’s learning abilities and motor skills so a delectable blueberry dessert must be the perfect choice if you want to harness your brain powers.

Wild Salmon

Deep-water fish, such as salmon, are rich in omega-3 essential fatty acids, not only good for the heart but for the brain function as well, Our brain neurons are coated with fats and omega-3 fatty acids can provide a good coating to keep the brain activities up and running.  Too much cholesterol only makes our neurons stiffer and our brain’ capacity to store information will be greatly reduced without the good fats. Pratt recommends wild salmon for its "cleanliness" and the fact that it is in plentiful supply. Omega-3s also contain anti-inflammatory substances. Other oily fish that provide the benefits of omega-3s are sardines and herring, recommends a 4-ounce serving, two to three times a week.

Nuts and seeds

If you think that the idea about peanuts being brain foods is a myth, you better believe it now because nuts and seeds have been proven to improve a person’s overall brain functioning.  Nuts and seeds are good sources of vitamin E, says Pratt, explaining that higher levels of vitamin E correspond with less cognitive decline as you get older. Add an ounce a day of walnuts, hazelnuts, Brazil nuts, filberts, almonds, cashews, peanuts, sunflower seeds, sesame seeds, flax seed, and unhydrogenated nut butters such as peanut butter, almond butter, and tahini. Raw or roasted doesn't matter, although if you're on a sodium-restricted diet, buy unsalted nuts. In addition to these, nuts and seeds are also rich sources of Vitamin E, thiamine and magnesium that are all known to keep our brains in tip-top shape. Just be careful with the salt content especially if you’re hypertensive.

Avocados

Avocados are almost as good as blueberries in promoting brain health, says Pratt.  The avocado is a fatty fruit, but, it's a monounsaturated fat, which contributes to healthy blood flow. "And healthy blood flow means a healthy brain. Avocados also lower blood pressure, says Pratt, and as hypertension is a risk factor for the decline in cognitive abilities, a lower blood pressure should promote brain health.  Moderation (roughly 1/2 serving avocado in a daily meal) is the key to keep avocados from adding to much calories in the body.

Whole grains

Whole grains, such as oatmeal, whole-grain breads, and brown rice can reduce the risk for heart disease. Every organ in the body is dependent on blood flow. If you promote cardiovascular health, you're promoting good flow to the organ system, which includes the brain. Whole wheat, bran, oatmeal and whole grain breads are just some of the healthiest additions to your brain-friendly menu. They contain Vitamin B1 that helps in maintaining brain memory and dietary fiber which naturally decreases cholesterol levels and keep the blood flow towards the brain intact.

Dark chocolate 

Let's end with the good stuff. Dark chocolate has powerful antioxidant properties, contains several natural stimulants, including caffeine, which enhance focus and concentration. It also stimulates the production of happy hormones called endorphins so dark chocolates can literally lift up your moods. One-half ounce to 1 ounce a day will provide all the benefits you need.

Freshly brewed tea 

Two to three cups a day of freshly brewed tea -- hot or iced -- contains a modest amount of caffeine which, when used "judiciously," can boost brain power by enhancing memory, focus, and mood. Tea also has potent antioxidants, especially the class known as catechines, which promotes healthy blood flow. Bottled or powdered teas don't do the trick, however, says Kulze. "It has to be freshly brewed.

Tomatoes
Dr. Snowden of the Sanders-Brown Aging Center at the University of Kentucky is Director of the famed Nun’s Study. His research found that those with the lowest levels of lycopene in the blood had the highest level of cognitive decline and were four times more likely to need assisted living as those with highest levels. Another study found that men who had the highest levels of lycopene were least likely to suffer from prostate cancer. Tomatoes are the best source of lycopene that is best absorbed when tomatoes are cooked and consumed with a little fat. 10 servings per week may be optimum. 

An apple a day keeps the doctor away...

An apple a day really could keep the doctor away – as long as you don’t throw away the peel.

The chemical behind the apple skin’s waxy shine is being credited with a host of health benefits from building muscle to keeping the lid on weight. Ursolic acid also keeps cholesterol and blood sugar under control, meaning an apple a day could do wonders for all-round health.

Researcher said: ‘Ursolic acid is an interesting natural compound. It’s part of a normal diet as a component of apple peels. ‘They always say that an apple a day keeps the doctor away…’

The importance of apple peel was discovered after Dr. Adams, a U.S. expert in how hormones affect the body, set out to find a drug that stops muscles from wasting, keeping pensioners strong as they age and cutting their risk of hard-to-heal fractures.

The researcher then supplemented a normal diet in mice with small amounts of the compound and subjected them to a battery of health tests. The creatures’ muscles got bigger and their grip became stronger. The benefits didn’t end there. The mice fed the apple peel chemical had lower levels of cholesterol and other blood fats blamed for clogging up the arteries and damaging the heart, and had around a third less body fat.

Health benefits:

Apples are filled with soluble fiber (5 grams). This fiber has been shown to reduce intestinal disorders, including diverticulitis, hemorrhoids and possibly some types of cancer. It helps control insulin levels by releasing sugar slowly into the bloodstream. It cleanses and detoxifies, which helps eliminate heavy metals, such as lead and mercury. Apple pectin helps reduce cholesterol levels by lowering insulin secretion. In two studies researchers found that eating five apples a week lowered the risk for respiratory diseases like asthma.

According to Chinese Medicine: Apples strengthen the heart, quench thirst, lubricate the lungs, decrease mucous and increase body fluids. Apple cider vinegar can help prevent the formation of kidney stones.

Studies indicate that eating apples daily can reduce skin diseases.

According to a Brazilian study, eating an apple before a meal helped women lose 33 percent more weight than those who didn't. An apple has only 50-80 calories and has no fat or sodium.

Apples are packed with vitamins C, A, and flavonoids and with smaller amounts of phosphorus, iron and calcium. Apples provide a source of potassium which may promote heart health.

So there you have it ... lots of good reasons why it is good for you to eat an apple a day! I like apples so much that when I started living by myself I substituted those sugar laden cereals with an apple.