Healthy Lifestyle Linked to Higher Intelligence

Healthy Lifestyle Linked to Higher Intelligence

When you lead a healthy lifestyle, you can look forward to all types of bodily benefits. Everything from an improved metabolism to better muscular growth, proper nutrition and dieting can have overt benefits on your sense of well-being. Research also shows that a healthy lifestyle could be linked to a higher intelligence.

Better Nutrition Leads to Stronger Cellular Performance

When the body has the proper level of nutrition it needs, all operations work better on a cellular level. The cells have the fuel and energy they need to carry out their tasks without being bogged down by any number of problems. This efficiency results in a better metabolic function that gets rid of waste materials more quickly and provides the body with more energy. This becomes crucial in the brain, where the removal of waste materials and better functioning of cells means that cognitive functions are sped up and optimized. Studies also show that a healthier lifestyle through nutrition can help get rid of mental sluggishness. Drinking more water can lead to reduced migraines as well, which can optimize mental activities in the future, particularly in those who struggle with migraines and similar issues.

Better Exercising Habits Leads to Circulatory Solutions

As you exercise more frequently, your metabolism speeds up and optimizes blood flow through your organs. This increased blood flow can allow nutrients to reach necessary processes much more quickly, which can result in better long-term functioning. This results in a compounding effect, where all of the benefits build on top of each other to provide the body with the boost it needs to provide the individual with better movements and health. This extends to the brain as well, as the better fed the mind is, the better cognitive function the individual retains. Those who lead a healthier lifestyle will find themselves enjoying greater mental clarity and better memory function. Like any other lifestyle changes, however, it is important to make sure that you take it slow at first. Make the gradual changes you need to lead into healthier routines for your future.

Six Things You Didn't Know About Caffeine

Many of us get a daily dose of caffeine by drinking a cup or two of coffee throughout the day. We all recognize that caffeine can give you a little buzz and make you feel almost instantly more alert after drinking it. You have also probably heard that, just like with most foods and nutrients, too much caffeine can actually have a damaging effect on your system. Given that some people are more sensitive to caffeine than others, here are some things that you might need to know about caffeine before you reach for that third cup of coffee. 

1. Caffeine can help you boost your memory. Researchers from the Brigham and Women’s Hospital in Boston found that daily intake of coffee improved the executive brain function of the elderly participants in their study. It was also associated with a lower risk of getting Alzheimer’s disease as you age. 

2. Caffeine can lower your risk of recurrence of colon cancer. The Journal of Clinical Oncology published a study in 2015 that found people with stage three colon cancer who drank at least four cups of coffee a day had a lower risk of dying from colon cancer or having it recur. 

3. Caffeine can assist with managing your pain. Caffeine is a major ingredient in many over-the-counter pain relievers that you can find at your local pharmacy. If you consume about 200 mg of ibuprofen and a regular cup of coffee, you may be able to alleviate your pain from a headache or menstrual cramps much faster. 

4. Caffeine improves the quality of your workout. The next time you head to the gym, you may want to grab a cup of coffee. You will be able to perform the movements with more intensity than if you had just consumed water. 

5. Caffeine reduces your risk of developing skin cancer. A study was published in Cancer Research in 2012 that shows people that consume more coffee have a lower risk of developing the most lethal form of cancer, melanoma. 

6. Be careful of consuming caffeine from energy drinks. Many popular energy drinks contain up to 500 mg of caffeine, which is the equivalent of about five regular cups of coffee. They are also very high in sugar. 

How High Stress Jobs Can Lower Life Expectancy

We have all heard that stress can be detrimental to your overall health, but new research reminds us of the importance of managing stress from your employment on a regular basis. For jobs that tend to be associated with higher levels of stress, workers may be actually changing their DNA over time. 

Research proves that if a person is chronically stressed at his or her job, there are vitally important parts of their DNA that can be eroded over time. For people with chronically high stress levels, the telomeres, the protective edges around DNA strands, become shorter and can lead to errors in DNA strands. These errors have a direct impact on how long we are able to live because mutations in the DNA strands can lead to increased risk of getting cancer. 

It is possible to mitigate some of the damage done by stress by making good lifestyle choices, such as sticking with a healthy diet and getting daily exercise. However, chronic stress can lead to a serious breakdown in the immune system, which means that you are more susceptible to disease and infection. Your body has less energy available to fight off harmful bacteria. Therefore, even though you may be able to take steps in other aspects of your life to make healthy choices and increase your longevity, stress during your daily employment can still take a serious toll on your lifespan. 

If you are experiencing high levels of stress at work, you should not be ashamed to speak with a mental health care professional to evaluate if there are any coping mechanisms you could try to reduce your stress levels throughout the day. You may want to do an introspective analysis about whether a change in job would be healthier for you. If you feel that you are unable to make a job change because of financial reasons, then you may want to spend some time evaluating your personal savings and budget to see if any adjustments can be made. Remember that your health is the most valuable thing you have.

Staying Clean Helps Your Mental Health

According to new research, having a clean and organized home can improve your mental health. If you have a problem with clutter in your home or everything you own is covered with dust, then it is time to discard some possessions and begin cleaning.

1: Being Organized Reduces Your Anxiety

When you must spend several hours searching for an important document, you will become anxious. Constant anxiety leads to other problems because you will have more adrenaline in your body. If you are having problems finding the things that you need each day, then you might arrive late for appointments. 

2: Reducing the Quality of Sleep

Your bedroom should be a quiet and relaxing oasis at night, but if you have to walk through piles of clothing to reach a bed, then you are not going to have high-quality sleep. Organize and clean your room to have a soothing place to sleep at night. 

3: Preventing Socializing With Others

To improve your mental health, you need to socialize with other people, but if your home is a dirty and cluttered disaster, then you won’t want to have any guests. Having a messy and grungy home can lead to isolation, and isolation is a major cause of depression. 

4: Increasing Your Attention Deficit Disorder Symptoms

If you have attention deficit disorder, then having a disorganized home can make the condition worse. Researchers know that individuals with attention deficit disorder cannot handle having too much brain stimulation. When a home is cluttered, you are unable to focus on what you need to accomplish because there are too many distractions. 

5: Feeling Overwhelmed On a Daily Basis

When your dirty and messy home makes you feel overwhelmed, then you might begin to sleep too much or develop avoidance techniques such as drinking until you are drunk. Instead of dealing with the clutter and dirt, you will begin to ignore until it spirals out of control completely. 

3 Myths about Your Health

It is important to understand what you need to do in order to stay healthy. However, separating health myths from facts can be challenging, and it is just as important to understand what health information is out there that is misleading. Here are three health myths that can actually be detrimental in some cases. 

Vitamin supplements are the answer

Like all three of the myths listed here, there is some truth to this one. Vitamin supplements can be critical for people who have certain shortages such as vitamin D and vitamin B-12, and your doctor may responsibly prescribe specific vitamins or a multivitamin. However, the danger arises when people begin to believe that vitamins can be a replacement for eating healthily and become overly reliant on supplements. Furthermore, overuse of some vitamins can be dangerous.

Most experts agree that for people who eat a healthy diet, a daily multivitamin is not necessary. Unfortunately, many people fail to eat a balanced diet. The problem is that the science is still unclear about how well the body absorbs nutrients from multivitamins versus food. Furthermore, when vitamins are obtained through food, other nutrients accompany them as well such as fiber. 

The supplement market is not well-regulated, so it can be difficult to know what you are actually putting into your body. Furthermore, megadoses of vitamins can be harmful with consequences ranges from an upset stomach to liver problems and more. You should follow your doctors' instructions regarding vitamin supplements. 

Other sweeteners are superior to sugar

As with vitamins, this myth has its origins in truth. Sugar is not particularly good for you. However, some people believe that sugar in other forms, such as honey or brown sugar, is less unhealthy than processed white sugar. This simply is not the case. The body responds to all of these sugars in the same way.

There are also a number of myths about the dangers of sugar. You may have heard that sugar is as addictive as heroin, but all scientists really know is that sugar stimulates the pleasure centers of the brain just as many activities do. There is little research to support the idea that sugar makes children more hyperactive.

Some people may choose artificial sweeteners over sugar. The main advantage of these sweeteners is that they may aid in weight loss. In general, it is best to avoid too much sugar in any form.

Organic food is healthier

Tens of thousands of studies have found no evidence that organically grown food is healthier than food that is grown conventionally. Furthermore, organic food is not even necessarily free of pesticides. Many states allow organic farmers to use so-called "organic" pesticides. This simply means that the pesticides used are made from natural rather than synthetic materials. The effects of organic pesticides have not been widely studied, so it is unclear what the health risks may be. Organic farming may be beneficial to the soil and environment in many ways, and buying organic produce may support smaller scale farmers, but being unable to afford organic food does not meaning having to eat a substandard diet. 

There is one health fact that arises from dispelling all of these myths, and it is that the best approach to a healthy lifestyle is eating a balanced diet with a variety of foods. Getting the recommended servings of vegetables and fruit daily and keeping the consumption of overly processed foods to a minimum are both key. 

Keeping Your Fat Intake Down

Cutting calories and eating more produce might be your solution to a healthier outlook, but there's more complexity to weight gain and loss than first believed. Although these strategies are good starting points, you should also look at your fat intake as a key indicator of a healthy lifestyle. As you age, your body doesn't burn fat as well as it used to, which leads to unhealthy weight gain. Keep your fat intake down with a few tips that are easy to incorporate into daily lifestyles.

Be Aware of Recommended Daily Values

Ideally, you shouldn't consume more than 20 or 35 percent of your daily calories as fatty sources. This percentage is usually based on your age, gender and current weight. The percentage values may seem high, but many people eat substantially more fat than this each day. Keep a food diary, such as a downloaded app, that can help you quantify your meals. You may not realize how much fat is in that handful of peanuts or dip of a chip in ranch dressing.

Learn About Portion Sizes

As you try to keep your fat down, some people might go the extra mile to eliminate it entirely. However, you need fat in your diet because it offers substantial energy throughout the day. Simply portion out your fats so that you have an equilibrium within your system. A beef steak can be your main course, but don't eat a full pound of it. Remember that proteins should only take up a quarter of the plate or the size of a card deck. 

Trim the Fat

Passing up a great meal shouldn't be necessary when you take the proper steps to lower the fatty calories. Pull out that chicken, pork or beef. Cut off the extra fat sections that are obvious before cooking it. Choose healthy fats, such as olive oil, to cook these items each night. If a delectable sauce is calling your name, try to skim the fat from the juices before indulging. You'll end up reducing your fat intake while enjoying your favorite entrees. 

Swap Items Out

Heavy cream, butter and other fatty foods are often incorporated into recipes that substantially increase the calories. Try to swap out these items for healthier selections. Low-fat yogurt, hummus and skim milk are smart substitutions in those traditional recipes that will still retain flavor while lowering the fat content. Baking with applesauce and other substitutes is another example of a clever tactic to reduce fat. Be aware of your ingredients, and swap them out as necessary.

Curb the Dining Out

It's true that you'll eat fewer calories when you cook your own food. Try to eat out less often. The portions and fats inside one takeout burger alone are staggeringly high. If you must eat out, order your food very carefully. Choose broiled or baked items while requesting any dressings and sauces on the side. You can't control every aspect of your fat intake while dining out, but it's possible to cut down. Ask the wait staff about particular dishes that might be healthier than others. Restaurants will often add "heart health" choices to every menu.

The side effects to limiting your fat intake include lower blood-pressure and cholesterol numbers. In many cases, you might fight off ailments that require a daily, prescription pill. Try a low-fat diet so that you can reap the health benefits. It simply takes some self-control and discipline to follow along.

Why BMI Might Not Be the Best Barometer of Health

Your body mass index (BMI) is calculated based on your height and weight. It has been historically used to gauge how healthy a person is because it helps to determine if you are overweight or within the recommended range for your height and gender. For years, doctors and insurance companies have relied on a person's BMI as an indicator of their overall health. The presumption has been that if a person falls in the overweight category for BMI, then they are also unhealthy. New evidence now suggests that this is not always the case and can be a sloppy way of measuring someone's health. In fact, new research shows that more than half of U.S. adults who are technically overweight on the BMI scale are actually quite healthy. 

New studies suggest that we have been improperly equating a BMI score above the normal range as unhealthy based in part on our cultural biases towards overweight people. The research further suggests that it may actually be riskier for overweight people to try to diet in order to get their BMI score to fall within the normal range. There are some diseases, such as osteoporosis, for which being slightly overweight can actually mean that adults have a reduced rate of getting the disease. For other diseases, such as heart disease or stroke, it can be far more dangerous to be overweight. 

Rather than encouraging people to drop the weight at all costs, these new studies suggest that a more holistic view of a person's health is necessary. By fixating on a person's BMI score, a doctor may ignore that a patient is otherwise very healthy. If a doctor recommends that a person lose weight in order to be at a certain range within the BMI scale of normal weight, then that person may diet unnecessarily. This could end up resulting in overexertion and injuries as well as nutritional deficiencies. Proponents of the recent studies on the flaws within a BMI score argue that doctors are giving misguided advice to patients in regards to the need to undertake diet and exercise in order to change a number on the scale. 

Instead of focusing on a patient's weight as simply a number, supporters of the new BMI study suggest that doctors should be teaching patients how to live a healthy lifestyle in general. This means that instead of focusing on cutting calories and controlling portion sizes, adults should be much more concerned with eating the right amount of nutrients for them. Also, while physical activity for adults is important for a variety of reasons, it should not necessarily be prioritized over other healthy choices. For instance, if a patient is pushed to exercise with the sole purpose of losing weight, they may become easily disenchanted with the results and be less likely to live a generally active lifestyle. Instead, patients should be encouraged by their doctors to stay active for the simple sake of enjoying their quality of life. For instance, walking outdoors as a way to enjoy time outside and clear your head of stress can be a much more important goal than simply burning calories. 

Blueberries Take On Alzheimer's, Nature's Secret Fighter

You have probably heard that blueberries make for a great addition to your daily diet, but did you know that they have also been proven to fight off Alzheimer's? Alzheimer's is a very common form of dementia. Blueberries have already been proven to help reduce your risk of heart disease and cancer, but new research shows that the antioxidants found in blueberries could also be the key to helping you fight off Alzheimer's as well. This is great news because Alzheimer's already affects an estimated 5.3 million adults in the U.S. This number is expected to increase by 2025 to 7 million people. Taking positive steps to reduce your risk for Alzheimer's is a great way to tackle this disease head on. 

Another reason that blueberries retain their status as a super fruit is that they have been shown to boost memory and overall cognitive function. This is especially true for older adults and for people who have actually suffered from cognitive impairments at some point. The driving force behind the positive effect of blueberries on your overall brain function is anthocyanins, which are antioxidant pigments. While all forms of berries are generally healthy for you because they are very high in antioxidants, one of the things that make blueberries stand out is that they have the highest antioxidant content of all berries. Antioxidants work to fight harmful free radicals in the brain.

If you are looking for additional ways to keep your brain sharp and Alzheimer's at bay, then you consider adding foods that are rich in omega-3 fatty acids to your diet. A great source of omega-3 fatty acids is fish, including salmon and tuna. You might also be able to take a supplement to get your daily dose of omega-3 fatty acids if you are not able to eat fish on a regular basis. 

In addition to changing your diet to boost your cognitive functions, you can take proactive steps to keep your brain otherwise active. A huge step in the right direction for this is to get regular physical exercise. This can increase your circulation and make sure that enough oxygen gets to your brain to keep it sharp. Along with getting regular exercise, you should try to mix in as much social interaction as you can. Research shows that seniors who make a point of interacting with others on a regular basis are less likely to become depressed or develop symptom's of Alzheimer's. To kill two birds with one stone, you could arrange to exercise on a daily basis with friends. Mix in some blueberries for a healthy snack, and you have yourself a winning combination for beating Alzheimer's.

How To Stay Mentally Strong at 90

Paying attention to your mental health as you age is just as important as your physical condition. There are plenty of ways that you can stay mentally fit at 90 that only require a moderate level of commitment from you.

1. Keep Your Brain Active Each Day.

It is important to exercise your brain daily, just as you would any other major muscle in your body. One great way to engage your brain is to try to learn a new activity, such as a new language or playing a musical instrument.

2. Maintain Your Social and Familial Connections. 

Socialization is a great way to keep you active and stimulated as you age. Staying in touch with your family and friends is very important to your mental and emotional health. Set aside a certain amount of time each day to connect with your family and stay in touch. This could be a phone call or planning a visit with family. Aging adults that maintain an active social life are less likely to report signs of memory loss and tend to be more mentally alert in general. Strong social connections also keep you more positive and upbeat in general.

3. Get Enough Sleep.

Proper sleep is important for keeping your brain sharp throughout the day. You should try to remain as active as possible during the day, but it is vital to get a deep sleep each night. Try turning off your electronics well in advance of going to bed so that you can sleep more soundly.

4. Stay Physically Active.

Physical exercise can help to support brain health. You can try adding in an extra walk each day or planning to meet friends to exercise. This is also great for your heart health and can help to fight off depression. 

Study Confirms Long-Term Effectiveness of Weight-Loss Surgery

A new study confirms that weight lost after undergoing weight-loss surgery appears to remain off for 10 years or longer.

The study's conclusions suggest people interested in some kind of bariatric surgery can expect to lose a significant amount of weight and be able to keep it off for an extended period of time.

Past studies concluded weight loss surgery is an effective treatment for obesity, but there is not a lot of data regarding the long-lasting effects of such surgeries. This is a notable study because researchers followed patients for 10 years after their surgeries.

The research team for the two-part study examined results from 1,800 people who underwent gastric bypass surgery. The team compared weight changes from this group to weight changes of 5,300 obese veterans who had not undergone any formal weight-loss treatment or surgery.

Gastric bypass surgery is a procedure that reduces the size of the stomach and adjusting the small intestine so much of it is bypassed in digestion. People who have this surgery feel full much more quickly than normal. In addition, gastric bypass appears to change gut bacteria, gut hormones, and metabolism.

One year into the study, individuals who had undergone bypass surgery had lost on average 31 percent of their body weight. Non-surgical participants lost an average of 1 percent. A decade after the study began, researchers were able to review data from 564 of the 1,800 initial patients. Only 19 patients had regained significant weight. The surgery group weighed 21 percent less than the non-surgical group.

The researchers then compared adjustable gastric banding, sleeve gastrectomy, and gastric bypass surgeries. Gastric banding involves placing a band at the top of the stomach to produce a pouch and reduce the stomach size. The sleeve gastrectomy involves removing much of the stomach and creating a banana-shaped sleeve. All three of these procedures result in patients feeling fuller faster.

Four years post-surgery, people who had gastric bypass had reduced their weight by 28 percent, sleeve gastrecomy patients 18 percent, gastric banding 11 percent.

Most participants were white and male. They averaged 52 years in age.

JAMA Surgery published the study Aug. 31, 2016.

The study reveals that gastric bypass produces more weight loss than the other two weight loss surgeries, and that the weight loss could be sustained over a long term.

All other things being equal, the gastric bypass surgery seems to be the best option for significant, long-term weight loss.