KTK-Nutrition

Have you ever heard of brain food?   Foods you can eat for a healthier brain?   I always told my students that before an exam they should drink some water.   Why?   Because even being slightly dehydrated (1%-5%) can adversely affect brain function .   A 2% decrease in brain hydration can result in short term memory loss and have trouble with math computations. Besides staying hydrated, what foods can you eat for a healthier brain? My sister sent me an interesting article, “ People who eat magnesium-rich foods like spinach and almonds may have bigger, healthier brains” .    Why magnesium?   According to NIH , about half of Americans have diets deficient in magnesium.   It is known as a “silent deficiency” as most people are totally unaware that they are lacking in magnesium.   What are the health benefits of magnesium?   Magnesium is a mineral that has many roles to play in your body.         Heart – ...

Google “blueberries and health” and you will see article after article about the health benefits of blueberries.   My sister sent me one titled, 7 Science-Backed Benefits of Blueberries .   Growing up I often went blueberry picking with my grandparents.      My grandmother then made blueberry muffins, blueberry pie and blueberry sauce.    Little did I know that wild blueberries were especially healthy.      What are some of the health benefits of blueberries?          Heart health:   Blueberries help lower your bad LDL cholesterol while increasing your good, HDL cholesterol.   Additionally, blueberries help lower your blood pressure.   The antioxidants in blueberries help reduce your risk of cardiovascular disease.   To read more about blueberries and heart health, go to Heart Health . Improve brain function :   Studies on older adults have found that eating blueberri...

How does the food you eat affect how you are feeling?   Most of us have seen kids eat a lot of sweets and then have a “sugar high”.   Yet, eating foods high in added sugar can affect adults also.   How does your day-to-day diet affect how you feel?   Are their foods that promote a better mood, better mental health?   Are there foods that do just the opposite and adversely affect your mental health?  Psychology Today has an interesting article, The Foods We Eat Do Affect Our Mental Health.   Here’s the Proof .   Students in my classes often ask if what you eat affects your mood.   And the evidence now suggests, “yes” – the foods you eat do affect your mood and your mental health.   Why?   Because your brain needs nutrients to function.  What are some foods and nutrients that promote good mental health? Fruits, vegetables, whole grains and lean protein are foods to focus on to improve your mental health.   These foods...

Have you seen those commercials on TV for brain supplements?   You take some pills and you can remember things better, you think better.   Well, I don’t know about pills, but there are some foods that help promote a healthier brain.   Foods that can help your memory and thinking.   My sister sent me the article , The Best Brain-Healthy Foods to Protect Your Memory and Cognition , highlighting some healthy brain foods.  Many of the healthy foods for your brain are found in two diets that promote overall good health.   One of the best diets for good health is the Mediterranean Diet.   As I wrote it my blog, Best Diets for Health 2021 , the Mediterranean Diet is ranked by US News & World Report as the number one Best Diet Overall .    Why?   Because eating the Mediterranean Diet way is good for weight loss, for good heart health, and for brain health.   It also can help prevent cancer and prevent or help control Type 2 Diabetes....

Are you in the habit of taking a morning walk?   If not, should you start?   Scientists have found there are many health benefits to starting your day with an early morning walk.   Eat This, Not That! has a great article , What Going for a Morning Walk Does to Your Body, Says Science .   And it doesn’t have to be a long walk, even 10 minutes can benefit your health. A brain boost – Your brain relies on sugar (glucose) for energy and this glucose is in your blood.   Walking increases the amount of blood going to your brain and thus increases the amount of fuel going to your brain.   Researchers from New Mexico Highlands University found that a steady walk significantly improved blood flow to the brain.   Want some tips on improving your walk, then Harvard has some for you, The Secret Trick for Walking for Exercise .   What is the “secret”?   To start, just walk at a steady pace for 5-20 minutes a day a few days a week.   Get your bo...

We all know that eating healthier foods will have a positive effect on our physical health.   How does what we eat affect our mental health?   Are there really “brain foods”?   A review of 41 studies on diet and depression was recently published in Molecular Psychology .   In their review, the researchers looked at different diets such as the DASH diet , the Mediterranean Diet and the Healthy Eating Index .    Most people realize that if you fill up on junk food, you won’t feel your best physically or mentally.   My neighbor calls it “brain fog”.   Research has shown that people who eat lots of fruits and vegetables and fish seem to have better mental health.   But is there an overall diet that is good for better mental health?   Yes.   The Mediterranean Diet came out on top in a review of many diets.   I wrote about the Mediterranean Diet in January as this diet is ranked number one as “Best Diets” for overall health by U.S...

Blueberries – why are they considered a super healthy food?   Growing up, I went blueberry picking with my grandfather.   At first, more blueberries went into my mouth than into the bucket.   Who knew I was boosting my health every time I went blueberry picking? Why are blueberries so healthy?   What make blueberries a power food?   Health.com discusses the   5 Health Benefits of Blueberries, According to a Nutritionist .   1. Antioxidants – blueberries are “blue” or some say “purple”.   This coloring means blueberries provide different antioxidants than other colored fruit.   Berries , in particular, have higher antioxidant levels than other fruits.   Antioxidants are great for our health as they help protect our bodies and cells from damage and thus protect us from some diseases and “protect against inflammation ”.   Blueberries provide the antioxidant, anthocyanin which lowers our risk of certain cancers, helps our memorie...