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Thursday, October 22, 2015

Understanding Type 2 Diabetes

The Centers for Disease Control and Prevention predict that at least 1 in 3 people will develop type 2 diabetes in their lifetime. By gaining a better understanding of type 2 diabetes, you can take the necessary steps to reduce your risk.

Blood Glucose and Type 2 Diabetes

Blood glucose, or blood sugar, is the amount of sugar in your blood. It serves as a primary source of energy for the body. When you have type 2 diabetes, blood glucose increases above normal levels, a condition called hyperglycemia (high blood glucose).
Insulin is a hormone produced by the pancreas that helps blood glucose get from your blood into your cells. With type 2 diabetes your body doesn't use insulin well, often called insulin resistance. The pancreas increases insulin production to help lower the rising blood glucose, but eventually it cannot make enough. As a result, blood glucose levels increase to dangerous levels. When left untreated, this can cause many health issues including blindness, kidney failure, foot complications, heart disease, and stroke.

Difference Between Type 1 and Type 2 Diabetes

Type 1 and type 2 diabetes are not the same. With type 1 diabetes, there is a lack of insulin available because the immune system attacks the pancreas and the cells that produce insulin are destroyed. While type 1 diabetes can develop in adulthood, it is much more commonly diagnosed in youth. There is currently no way to prevent type 1 diabetes. Research shows type 2 diabetes can be prevented or delayed. While both diseases can be related to family history and genetics, type 1 diabetes results from an autoimmune disorder, while type 2 diabetes is often linked to unhealthy behaviors like a sedentary lifestyle.

How to Prevent Type 2 Diabetes

Being overweight and a lack of physical activity are believed to be major contributors to the insulin resistance that leads to type 2 diabetes. Research shows that losing weight and getting active can cut your risk in half. A moderate weight loss of 10 to 15 pounds, or just 5 to 7 percent of your body weight, is enough to reduce your risk. Regular exercise improves your cells’ sensitivity to insulin, helping glucose move from the bloodstream to cells throughout your body. As a result, this helps promote healthier blood glucose levels and reduces your risk for diabetes. Just 150 minutes of exercise per week has shown to reduce risk. Choose a combination of moderate intensity activities, such as walking and strength training.

The Pros and Cons of Drinking Coffee

If you are a coffee lover, you likely perk up when you hear that it improves health. But you may also wonder if you are doing damage when you hear negative reports. Research on coffee uncovers its benefits and also some dangers in having too much. Knowing both the pros and cons of drinking coffee will help you make the best choice for your personal health.

The Good and the Bad

Past studies have shown that heavy coffee consumption could lead to an increased risk for heart disease. According to the Mayo Clinic, recent studies do not show a connection between moderate coffee consumption and the risk for heart disease or cancer. Coffee has been found to boost memory, improve concentration, and decrease fatigue.
The antioxidants in coffee appear to be associated with its major health benefits. They may help to protect brain cells and reduce the risk of dementia and Parkinson’s disease. These antioxidants have also been found to make cells more sensitive to insulin, which improves regulation of blood sugar. Although, other studies have shown that the caffeine has the opposite effect on blood sugar, so the influences of regular coffee on insulin sensitivity may be more complicated.
Many of the negative effects of coffee drinking are due to the caffeine. There is evidence that coffee can increase blood pressure, increase heart rate, and decrease bone density. The caffeine in coffee can also lead to irritability, anxiety, stomach upset, and a lack of sleep. Compounds in unfiltered coffee could also increase LDL (bad) cholesterol.

Drinking Coffee for Health

So how much coffee is too much? Moderate consumption is defined as about four cups of coffee or 400 milligrams of caffeine. The negative effects of coffee are found with an intake of five or more cups per day. Some people have a greater sensitivity to the caffeine and some health conditions and medications influence coffee’s effect on the body.
If you are healthy and have not been advised by a medical professional to avoid coffee, enjoy it in moderation like you would any other food or drink. The negative effects become a greater risk when you begin to rely on coffee to reduce fatigue. This is because your system will build up a tolerance to the caffeine over time, meaning you will need to drink more and more to get the alertness you are seeking.
Also be sure to drink your four cups or less in the morning. While the lasting effects of caffeine vary from person to person, it takes about six hours for it to leave your system. Drinking coffee too late in the day can disrupt your ability to sleep, which will then cause you to drink more coffee the next day, and lead to an ongoing cycle of overconsumption.

Quick Ways to Reduce Stress

A moderate amount of stress is motivating, but it can quickly increase and have a negative impact on health. While you can't always cut out stress completely, controlling stress and incorporating activities that reduce it are key to maintaining good health.

Find a Pet

From petting a dog to watching fish swim in an aquarium, animals have been shown to have a calming effect on humans. It doesn't have to be your pet, visit a neighbor or spend some time with the office cat. Research shows that as little as five minutes of interaction can lower levels of the stress hormone cortisol. Pets have also been found to improve heart health by reducing risk factors for heart disease, such as lowering blood pressure. Time with pets has also been found to decrease depression and lower anxiety.

Meditate for Five Minutes

Meditation doesn't take a big time commitment. Simple, deep breathing and clearing your mind for a few minutes can calm you. Regular meditation has been shown to lower heart rate, promote normal blood pressure, and reduce levels of stress hormones. It also helps to clear your mind, which can lead to creativity. Set a timer, sit quietly in a place with no distractions, breath deeply, and relax.

Think About Your Happy Place

A short meditation practice, called visualization, can distract you from a stressful situation and has been found to promote muscle relaxation. Thinking about a peaceful scene in nature or at the beach, or even picturing yourself accomplishing a goal, are all forms of visualization. Simply meditate on your personal happy place. If you don’t know where to start, guided visualization can help. Listen to a CD or find an app for your Smartphone. It only takes a few minutes and guided visualization has been found to decrease blood pressure and reduce levels of stress hormones.

Laugh

Laughing is unlike other methods for reducing stress because it causes an increase in heart rate and blood pressure. As a result, an increase in breathing rate sends more oxygen to the muscles. It’s a response similar to what happens when you exercise. Once the laughing ends and your breathing and heart rate return to normal, you feel relaxed, refreshed, and energized.

Iced Organic Tea Brewing Guide

Chose from our Fair Trade Green Tea, Black Tea and Organic Teas.  Then depending on your preference, and the amount of time you have to steep your tea, we have highlighted two different ways you can prepare and brew your iced tea. Take your pick, and enjoy a perfect summer beverage!
ICED TEA - OVER NIGHT COLD BREW
  1. To start, determine the amount of tea you want to brew and the container you will brew in. We recommend our 2 QT iced tea maker. For 2 quarts of iced tea, use one of our 2 quart iced tea bags (or 2 ounces of your favorite Art of Tea blend)* and place in your container.
  2. Add in 2 quarts/half gallon of cold water to your container. We recommend cold, filtered water for best taste.
  3. Place in your fridge and allow the tea to steep overnight, or for 8-10 hours, depending on personal preference and how strong you want the tea. The longer you leave the tea bags in, the stronger the tea gets. (You can also vary the strength of your tea by adding more or less tea. The more tea you add, the stronger your brew will be.)
  4. Remove from the fridge and take out the tea bags.
  5. Enjoy over ice, and if needed, sweeten to taste.
    *For more or less iced tea, adjust the ratios of water to tea accordinglyPros of overnight cold brew: Yields a smoother, fuller flavor with less tannins.
ICED TEA - QUICK HOT BREW
  1. To start, determine the amount of tea you want to brew and the container you will brew ing. We recommend our 2 QT iced tea maker, which is great for both cold brew and hot brew. For 2 quarts of iced tea, use one of our 2 quart iced tea bags (or 2 ounces of your favorite Art of Tea blend)* and place in your container.
  2. Add in 1/2 quart of hot water to your container.
  3. Allow tea to brew for its suggested time (3-5 minutes).
  4. Fill the remaining 1.5 quarts of your container with room temperature water. Using water that is too cold may cause the tea to become cloudy.
  5. Add ice to your serving cups, pour your tea over and serve.
    *For more or less iced tea, adjust the ratios of water to tea accordingly
Pros of quick hot brew: Allows for quick and easy brewing with instant results.
ICED TEA - TIPS & TRICKS
  • To keep your tea from becoming diluted, create iced tea cubes. Not only will your drink stay cool, it will also retain the flavor.
  • To add beauty to your iced tea, try adding blooming tea or flowers into your ice cubes for a elegant twist on your ice cubes.

Potassium and Why we need it

Why We Need It: Potassium is one nutrient we literally cannot live without (seriously, it keeps our hearts beating). Increasing potassium consumption has been linked to lowering blood pressure and reducing the risk of osteoporosis, as well as decreasing the risk of diabetes and heart disease. The body also needs potassium to help regulate water balance and to keep the nervous system and our muscles functioning properly. Not consuming enough potassium can lead to some pretty uncomfortable results such as muscle cramps, constipation, and fatigue.
Why We Miss It: The recommended intake of potassium for adults is 4,700mg per day, but currently only 56 percent of American adults reach this goal. One big reason why is that sodium often takes the place of nutrients like potassium in processed foods like cheese, packaged meats, fast food, and pastries.
How to Get It: 1 small baked potato with skin (738mg), 1 medium-sized banana (422mg), 1 cup cooked spinach (740mg), 1/2 cup cooked beets (259mg)
Or try this easy potassium-rich smoothie recipe: Blend ½ cup carrot juice (344mg), ½ cup orange juice (248mg), 1 medium banana (422mg), and ½ cup ice for a snack or breakfast containing 1,014 mg of potassium (and a healthy dose of vitamin C).
Or take a look at our Potassium rich supplements: Click here

Benefits of a special sea cucumber extract in anti-angiogenic therapy and RTK inhibition for cancer

Introduction Angiogenesis, or the growth of new blood vessels, is involved in such vital processes as wound healing, restoration of blood flow to tissues after injury, and menstruation1-2. However, when the body is unable to control angiogenesis, diseases such as age-related macular degeneration, rheumatoid arthritis, or psoriasis can result3 . But more importantly, angiogenesis is central to tumor growth, proliferation, invasion, and metastasis. When normal tissues are diseased or injured, such as in tumors, different growth factors or proteins are released into the nearby tissues to stimulate angiogenesis.
The growth factors subsequently bind to their corresponding receptor tyrosine kinases (RTKs) within endothelial cells in the blood vessels. This receptor binding results in the activation of the otherwise dormant endothelial cells, causing them to divide and migrate towards the diseased tissues or, in this case, the tumor cells. Adhesion molecules help the growing new blood vessels to sprout forward. These sprouting endothelial cells roll up to form new blood vessel tubes. Ultimately these tubes form a network of new blood vessels that can circulate blood4 . With the new blood vessels now feeding it, the tumor can continually grow in size, invade other tissues and facilitate the spread of the cancer to other organs.
Inhibiting angiogenesis at some point in this process is obviously central to stopping tumor growth. Normally, the body has naturally-occurring angiogenesis inhibitors that try to counter the potentially abnormal effect of growth factors. However, when a tumor reaches a size of about 2 mm in diameter, growth factors are produced in overwhelming amounts and the effect of natural angiogenesis inhibitors is overpowered4 . As a result, a cascading process of new blood vessel formation is initiated. One aspect of cancer therapy research, called RTK inhibition, concentrates not necessarily on stopping the overproduction of angiogenesis-related growth factors but on blocking these from binding to their receptors in order to stop the signaling that launches the process of new blood vessel formation.
For more than three decades now, cancer therapy research has tried to find resources-- natural or otherwise-- that can block the angiogenesis process. Researchers have since developed synthetic angiogenesis inhibitors, but they have also found potential angiogenesis inhibitors in natural marine resources, most especially sea cucumbers. Sea cucumbers are delicacies in the South China seas and are known to be rich in nutritional compounds such as polysaccharides5 and lactones6 . In the 1990s, scientists have uncovered that sea cucumbers are active inhibitors of angiogenesis as well (U.S. Patent No. 5,985,330). This comes as no surprise to people living in the South China seas. For centuries, sea cucumbers have been considered as an integral part in Chinese folk medicine, primarily used as treatment for stomach ulcer and stomach cancer. The discovery that these natural resources are angiogenesis inhibitors only reinforces their centuries-old history of traditional use. More recently, a research team in China published more concrete evidence that philinopside A (chemical formula C55O22H85SO3Na), extracted from a special sea cucumber species, is not only able to suppress new blood vessel formation but also inhibit RTK binding of growth factors7 .
The anti-angiogenic and RTK inhibitory functions of Philinopside A
Results of studies by the research team in China revealed that due to philinopside A’s significant inhibition of three important stages of angiogenesis (endothelial cell proliferation, migration and tube formation), the formation of new blood vessels was greatly reduced. It was observed that, at various doses, philinopside A inhibited proliferation of human microvascular endothelial cells (HMECs) at rates of up to 98.7%. Using the same doses, HMEC migration was also inhibited by as much as 94.1%. Figures 1 and 2 illustrate the sprouting of microvessels in cultured rat aortas before and after treatment with philinopside A. After addition of philinopside A, the outgrowth is visibly reduced, indicating that it did block blood vessel formation. In more specific tests, philinopside A was found to inhibit proliferation in several cancer cell lines, including MKN-28 (gastric cancer), SPC-4A (colorectal cancer), HL-60 (leukemia), A-549 (lung tumor), BEL-7402 (liver cancer), MCF-7 (breast cancer), HCT-116 (colorectal cancer) and HO-8910 (ovarian cancer)7 .
In subsequent studies, philinopside A produced a more potent anti-angiogenic effect than Suramin, a synthetic angiogenesis inhibitor manufactured by Parke-Davis, requiring only a minimal dosage to produce the same effect as Suramin. A comparable result, in terms of dosages, was obtained when philinopside A was compared against 5- Fluorouracil (5-FU), a popular chemotherapeutic agent7 .
Further studies revealed that philinopside A is able to shrink mouse sarcoma 180 tumor tissues by inducing apoptosis, or cell death. It produced a 10-fold increase in apoptopic endothelial cells and a 9-fold increase in apoptopic tumor cells compared to the untreated tissues. A similar degree of tumor shrinkage was observed using 5-FU but a much higher concentration (at least 12 times more than philinopside A) was needed. In addition, both compounds operate through different modalities: philinopside A through apoptosis of tumor and endothelial cells and 5-FU through cytotoxicity of tumor cells7 . The method by which it reduces tumor size is what sets philinopside A, and other angiogenesis inhibitors, apart from other cancer treatments. By inducing apoptosis of tumor and endothelial cells, treatment is localized and damage to the surrounding healthy cells is minimized. Chemotherapeutic agents and/or radiation, on the other hand, directly kills both healthy and cancer cells (cytotoxicity) and generates more physiological side effects.
Perhaps the most novel function of philinopside A is its ability to inhibit RTK binding. It has been previously mentioned that shutting off the switch close to the source can effectively stop the angiogenesis process. To achieve this, growth factors must be prevented from attaching to their receptors.
There are at least 20 known growth factors associated with angiogenesis, each with its own corresponding receptor(s)8 . Some of these growth factors include the vascular endothelial growth factor (VEGF), fibroblast growth factor (FGF), platelet-derived growth factor (PDGF) and epidermal growth factor (EGF). The type of growth factors produced and their degree of responsiveness to receptors can vary from tumor to tumor. For example, VEGF is highly expressed in solid tumors-- such as in breast cancer, gliomas, and gastrointestinal cancer-- and attaches to the receptor fetal liver kinase-1 (Flk-1), among other receptors. By interfering with the stimuli at the receptor site, VEGF-RTK inhibitors can stop further tumor growth in these types of cancer.
The studies on Philinopside A illustrate that it is able to stop the signaling caused by the binding of VEGF, FGF, PDGF and EGF to their corresponding receptors (Flk-1, FGFR-1, PDGFR-β , and EGFR, respectively). Two other angiogenesis inhibitors, PD153035 and SU5416, were also tested. Results indicate that PD153035 inhibits the EGF receptor (EGFR) alone. Similarly, SU5416, manufactured by Pfizer, only inhibits the Flk-1 tyrosine kinase. It was concluded that because growth factors tend to critically overlap, inhibition of one RTK alone might not be enough to sufficiently block RTK signaling. Philinopside A, with its inhibition of all four tested RTKs, might possibly prove to be an effective RTK inhibitor with a lethal dose (LD50) of only 625 mg/kg orally in mice7 .
Discussion
The inhibition of angiogenesis now seems like the most logical and valuable tool in the fight against cancer. Yet when it was first hypothesized in 1971 by Dr. Judah Folkman that tumor growth depends on new blood vessel formation, it was considered heresy by scientists9 . Through continuing research by him and others who believed in his hypothesis, angiogenesis inhibition has since been firmly established as an innovative cancer therapy and has led to the development of angiogenesis and RTK inhibitor drugs-- collectively known as targeted therapies-- by various pharmaceutical companies worldwide.
In 2004, the first angiogenesis inhibitor drug was approved for use in the United States. Although not the first targeted therapy drug approved, Avastin (bevacizumab), is the first drug proven to actually delay tumor growth by targeting the VEGF tyrosine kinase, which is mainly responsible for vascular growth. Manufactured by Genentech, Avastin works in combination with standard chemotherapy drugs like the Saltz regimen (a combination of three drugs: irinotecan, 5-FU and leucovorin). Patients who received both Avastin and the Saltz regimen were found to survive 5 months longer than those who received the Saltz regimen alone10.
Although Avastin is technically the first angiogenesis inhibitor, there are other drugs that belong to a class called tyrosine kinase inhibitors (or RTK inhibitors). Unlike Avastin, these drugs have not been shown to starve tumors and induce apoptosis. Rather they interfere with the growth factor-to-receptor signaling that facilitates the proliferation of the cancer. In a way, they indirectly influence angiogenesis inhibition. Gleevec (imatinib mesylate) is a drug manufactured by Novartis used to treat chronic myeloid leukemia (CML) by blocking the Bcr-Abl tyrosine. In studies, patients have a 76% response rate to Gleevec compared to interferon, the standard CML treatment, which has a 12% response rate. Gleevec also works Figure 1 Figure 2 Microvessel outgrowth Microvessel outgrowth without philinopside A with philinopside A Reference: Tong Y et al, Int J Cancer, 2005; 114(6):843-53 as a PDGFR inhibitor for the treatment of gastrointestinal stromal tumors (GIST), a rare form of stomach cancer. Additional studies have found that within two years of using Gleevec, GIST patients develop a 75% resistance to it11.
Three other RTK inhibitor drugs, Tarceva (erlotinib), Iressa (gefitinib) and Erbitux (cetuximab), block the EGF tyrosine kinase. The first two are used to treat non small cell lung carcinoma (NSCLC) while Erbitux is indicated for advanced colorectal cancer. Tarceva, manufactured by OSI Pharmaceuticals, was found to have an overall survival of 6.7 months12. Both Iressa, manufactured by AstraZeneca, and Erbitux, manufactured by Imclone Systems, have not been shown to prolong survival although some patients have responded to the treatment. In clinical trials, Iressa caused significant tumor shrinkage in about 10% of lung cancer patients13. Erbitux produced a 10.8% tumor response rate among colorectal cancer patients14.
These are just examples of a growing class of drugs that can be collectively called “smart bombs” -- a reference to the selective way these drugs target cancer cells and minimize damage to healthy cells15. And now this term not only refers to synthetic drugs but to naturally occurring compounds like philinopside A in special sea cucumbers as well. Based on the evidence presented, philinopside A shows great potential as a relevant cancer therapeutic agent because of its dual role as an anti-angiogenic agent and RTK inhibitor.
In its function as an angiogenesis inhibitor, philinopside A has been shown to inhibit cell proliferation, cell migration and tube formation -- three of the most important stages in angiogenesis. Evidence also suggests that treatment with philinopside A caused tumor shrinkage and apoptosis without any effect on normal cells. This is the very essence of targeted therapy: confining the treatment to the diseased area.
Philinopside A’s broad range of RTK inhibitory effect is an important factor that makes it potentially more effective than other agents that target only a specific RTK. Angiogenesis is a complex process that likely involves multiple RTK signaling pathways. Inhibition of one RTK, therefore, may not be able to fully suppress angiogenesis. A concrete example to illustrate this point is the inhibitory effect of Gleevec on GIST patients. In approximately 10% of GIST cases that are attributed to abnormal PDGF tyrosine kinase signaling, Gleevec has been shown to have favorable results. More recent studies, however, have found that after a year or two of treatment, these GIST patients develop resistance to it. There may be other factors that lead to the drug resistance but a prevailing theory is that inhibiting PDGFR alone may not be enough to stop the tumor from growing. A Pfizer drug, Sutent (also known as SU11248), currently in clinical trials, has been shown to benefit 65% of GIST patients resistant to Gleevec. Although Gleevec and Sutent are both RTK inhibitors, Sutent targets several more RTKs than Gleevec: VEGFR, PDGFR-∝ and PDGFR-β, Flt3 and C-kit16. This suggests that therapies that target a wide range of RTKs will provide more effective and long-term anti-angiogenic effects than those that target a limited number of growth factor receptors.
Preliminary studies have certainly shown philinopside A’s potential as an angiogenesis and RTK inhibitor; however, further investigational studies including human clinical trials are warranted in order to firmly establish it as a viable anticancer therapeutic agent.
REFERENCES
1. Benn SI, Whitsitt JS, Broadley KN, Nanney LB, Perkins D, He L, Patel M, Morgan JR, Swain WF, Davidson JM. Particle-mediated gene transfer with transforming growth factor-beta1 cDNAs enhances wound repair in rat skin. J Clin Invest 1996; 98: 2894-902.
2. Yamamoto S, et al. Expression of vascular endothelial growth factor (VEGF) during folliculogenesis and corpus luteum formation in the human ovary. Gynecol Endocrinol 1997; 11: 371-81
3. Folkman J. Angiogenesis in cancer, vascular, rheumatoid and other disease. Nat Med 1995; 1:27-31.
4. Eckhardt, Gail. Angiogenesis Inhibitors as Cancer Therapy. Hospital Practice 1999; 34(1):63. March 30, 2005.
5. Viera and Mourao. Occurrence of a unique fucose-branched chondroitin sulfate in the body wall of a sea cucumber. J Biol Chem 1988; 263:18176-18183.
6. Findlay J and Anand Daljeet. Frondogenin, a new Aglycone from the sea cucumber cucumaria frondosa. J Natural Products 1984; 47(2):320-24.
7. Tong Y, Zhang X, Tian F, Yi Y, Xu Q, Li L, Tong L, Lin L, Ding J. Philinopside a, a novel marine-derived compound possessing dual anti-angiogenic and anti-tumor effects. Int J Cancer 2005; 114(6):843-53.
8. Angiogenesis. Angiogenesis Foundation. March 30, 2005.
9. Folkman J. Tumor angiogenesis: Therapheutic Applications. N Engl J Med 1971; 285:82.
10. “FDA Approves First Angiogenesis Inhibitor to Treat Colorectal Cancer.” U.S. Food and Drug Administration FDA News. February 26, 2004. March 16, 2005
11. “Gleevec Approved for First Line Treatment of Chronic Myeloid Leukemia (CML).” U.S. Food and Drug Administration FDA News. December 20, 2002. March 16, 2005
12. “FDA Approves New Drug for the Most Common Type of Lung Cancer.” U.S. Food and Drug Administration FDA News. November 19, 2004. March 16, 2005
13. “FDA Statement on Iressa.” U.S. Food and Drug Administration. FDA News. December 17, 2004. April 6, 2005
14. “FDA approves Erbitux for olorectal cancer.” U.S. Food and Drug Administration. FDA news. February 12, 2004. April 14, 2005.
15. “Top health stories of 2004.” Harvard Health Letter. December 2004.
16. “Clinical trial shows SU11248 benefits more than half of patients with gastrointestinal tumors resistant to Gleevec.” Dana Farber Cancer Institute. June 8, 2004. April 11, 2005.
BIBLIOGRAPHY
“Angiogenesis Inhibitors in the Treatment of Cancer.” National Cancer Institute. May 20, 2002. March 22, 2005 Tan, AR, Yang X, et al. “Evaluation of biologic end points and pharmacokinetics in patients with metastatic breast cacer after treatment with erlotinib, an epidermal growth factor receptor tyrosine kinase inhibitor.” J Clin Oncol. 2004 Aug 1; 22(15):3080-90. “Top ten scientific breakthroughs in 2003.” Science. Dec 19 2003;302(5653):2038-2045

Thursday, October 8, 2015

Exercise Your Brain

The mental fitness of your brain is as important as the physical fitness of your body. Research shows that regular physical and mental exercise improves brain health, slowing cognitive decline and reducing stress that can lead to chronic disease. Here are a few ways to exercise your brain and ensure you are fit from head to toe.

Physical Activity

Research shows that exercise promotes the growth and prolonged survival of new neurons in the area of the brain responsible for long term memory (the hippocampus). Strength training may be especially helpful for brain health. A study from the University of British Columbia found that those who took part in strength training with two 60-minute sessions, two times per week for six months, had better memory than those who walked for exercise or engaged in balance and flexibility exercises. There was a 17 percent increase in the area of the brain responsible for planning and organizing and a 92 percent increase in associative memory, which allows you to put a face to a name when you meet a person.

Mental Games and New Skills

Everything from challenging your brain with puzzles and trivia to learning a new skill, leads to a healthier mind. Research shows that when you develop new skills, such as learning a language, it may slow cognitive decline, which is associated with memory loss and forgetfulness. Challenging yourself with mental games may improve your concentration as well as improve memory, language skills, and your ability to quickly shift your mind from task to task. Simply reading more has also been found to increase concentration, focus, and memory.

Meditation and Relaxation

Research links regular meditation and relaxation exercises to positive, long term changes in the brain. Meditation has been found to change the connection between the amygdala and the rest of the brain. The amygdala is the area of the brain responsible for the fight or flight response. Weakening these connections may lead to a more thoughtful response to stress as well as a reduction in overall stress and the inflammation linked to chronic disease. Research shows that regular meditation promotes growth in the area of the brain that is responsible for memory and language. It may also help you process information and make decisions more efficiently.
Supplements for Mental Health and Clarity
To browse a list of our supplements to help with Mental Health and Clarity: Click Here