It’s no secret that cases of Alzheimer’s disease and dementia are on the rise. In fact, data from 2022 found that nearly 10% of American adults ages 65 and older have dementia. Another 22% experience mild cognitive impairment. An even more unsettling fact is that dementia cases are projected to double by the year 2060. That means that new dementia cases will rise to reach one million per year. 

Researchers note that the current lifetime risk of developing dementia after age 55 is 42%. Women face an even higher likelihood due to their longer life expectancy. Although aging is the dominant risk factor at the moment, health conditions including hypertension, poor mental health, obesity, and diabetes can contribute to the rising crisis. These projections are grim, but there are things you can do to delay, or at least reduce, your risk of developing dementia. A recent study, however, found that there is one promising solution to delaying the onset of dementia: staying socially engaged. 

Late-life Social Activity Could Delay Dementia Onset By Five Years

The recent study of conversation was published in Alzheimer’s & Dementia: The Journal of Alzheimer’s Association. It highlighted how frequent social interactions could help preserve cognitive health into old age. The study involved about 2,000 older adults for a period of nearly six to seven years. Researchers tracked their social engagement and cognitive status. 

The results indicated that those who were the most socially active delayed the onset of dementia by five years compared to those with minimal social interactions. Study authors also observed a lower risk of mild cognitive impairment, which is an early stage of memory decline. More specifically, study authors found that the participants who were more socially engaged had: 

• A 38% lower risk of developing dementia
• A 21% lower risk of mild cognitive impairment

These findings highlight the role that social connections play in maintaining brain health. More importantly, social connections may reduce the national burden of cognitive decline. 

How Does Socializing Benefit The Brain?

According to study authors, the mechanisms behind this brain boost are not fully understood yet. At the moment, researchers put forth the following theories:

• Stress reduction: Having positive social interactions on a regular basis can help reduce chronic stress, which can harm the brain. Lowering your stress levels can help protect the hippocampus, which is the region of the brain that is essential for memory.
• Cognitive stimulation: Social interaction not only provides mental challenges, but also diverse conversations that can promote new neural connections, a process called neurogenesis. This is integral to delaying the onset of dementia, considering that altered neurogenesis has been identified in Alzheimer’s and dementia patients. 
• Physical activity: More often than not, social interactions are typically coupled with some sort of movement. You may have a lunch date, which involves sitting, but you can take a walk or engage in a yoga class with a friend as well. Incorporating more movement into your social interactions can help protect against cognitive decline. 
• Hormonal balance: According to research, social engagement helps regulate the hypothalamic-pituitary-adrenal (HPA) axis. This helps control stress responses and can influence overall brain health. 

What Can You Do?

If you want to stay socially engaged as you age, you don’t have to make tremendous alterations to your life. A few simple ideas can help foster new social connections, and a few examples are:

• Volunteer: Giving back to the community is a great way to meet new people in your community. Not only that, but it provides a sense of purpose!
• Keep learning: Perhaps there is something you want to learn, and your age shouldn’t stop you from doing that. Enroll in a course or attend a workshop that encourages learning and interaction. 
• Join a club: This could be a book club, gardening group, or local ceramics class. These classes  harbor people with shared interests, which usually ignite conversations and connections. 
• Stay physically active: It’s no secret that exercise offers brain-boosting benefits. Rather than just working out by yourself, though, health experts encourage you to take fitness classes or join a physically active group to get the social and physical benefits.

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Do you typically find yourself mindless scrolling through Instagram reels? Are you glued to your television binge-watching different shows and movies on a nightly basis? If you find that chunks of time are slipping away because of your screen addiction, you are not alone. Roughly 61% of people admit that they are addicted to digital screens and the internet. Worse than that, the constant connection to screens can take a toll on your mental health and overall quality of life. 

That’s where a digital detox comes into play. A digital detox can help relieve anxiety, improve self-esteem, and encourage more restful sleep. According to one survey, about one-fifth of people cited technology as a source of stress. About 43% of respondents checked their emails, messages, and social media constantly. Another study found that about 25% of smartphone owners between the ages of 18 and 44 don’t remember the last time their phone wasn’t within arm’s reach. 

Health experts note that heavy smartphone use can cause alterations in the brain. Every scroll, email check, or text message ping sends a dopamine rush to the same area of the brain that responds to addictive substances. If you feel like that describes you, a digital detox may be the right choice. Continue reading to learn how to do one.

Turn Off Your Push Notifications

Seeing constant updates about what is happening in the world can inform you of what is happening at all times. It can also be distracting, especially if you allow yourself to get interrupted throughout the day. You’re never truly focused if you are constantly distracted by notifications. One easy fix is to turn off as many notifications as you can live without. Consider muting group messages between friends that do not contain vital information, or turn off social media notifications. 

Put Away Your Phone During Mealtime

How often do you go out to eat and see people with gleaming smartphone lights directed back at their faces? According to research, having your phone on the table can reduce the quality of interactions, even if you don’t check it. What happens is that your brain is essentially waiting for the phone to light up, meaning you are not fully present in the conversation. The more energy you direct toward your device, the less energy you have to give to whoever is with you. 

Make Your Bedroom A Tech-Free Zone

Do you feel naked without your device in hand or next to you at all times? If you do, you need a digital detox. Now, most people use their phone as an alarm clock, so keeping it out of the bedroom may be an impossible feat. That said, if you take your phone to bed, it’s easy to start scrolling as soon as your head hits the pillow. Leave your phone on your nightstand, or in the drawer of your nightstand and invest in a simple alarm clock to avoid temptation. Screens also emit blue light, which can trick your brain into staying awake because it thinks that it’s daytime. 

Limit Yourself To One Screen At A Time

How often do you watch something and end up on your phone about 10 minutes or so into whatever you’re watching? Multitasking is not a bad thing, but multi-screening is. Make a habit of only looking at one screen at a time in order to help improve concentration. Plus, focusing on a movie with the family can lead to more enjoyment, which you may not otherwise experience if you checked Facebook 12 times while watching the movie. 

Convert To Black And White

We are not saying that you should revert back to the era before color television. What we are saying, though, is that smartphones are very alluring because of the vibrant colors and clarity. Many smartphones allow you to change the settings, allowing the phone to appear in grayscale. Removing vibrant colors may make your phone less pleasurable, which causes you to reduce overall screen time. 

Spring Clean Your Social Media Accounts

Research shows that the more time you spend on social media, the likelier you are to feel worse about yourself. In fact, one study found that the more time participants spent on Facebook, the poorer their mental health outcomes were. That isn’t surprising when you consider the fact that people only see a highly curated version of peoples’ and celebrities’ lives. Don’t allow social media to suck you into its vortex! You can spring clean your social media accounts by blocking, muting, unfollowing, or deleting people or things that do not bring joy or happiness into your life. You can use social media to inspire positivity!

It’s impossible to escape technology these days, but you can do things to limit your screen time. If you find yourself checking emails, texts, and social media too frequently, consider doing a digital detox. It may just help you improve sleep, posture, and self-esteem.

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If you are like any other American adult, then you are no stranger to a little sleep trouble. In fact, one in three American adults does not get a sufficient amount of sleep every night, according to the Centers for Disease Control and Prevention (CDC). A lot of people turn to a number of vices in order to get quality shut-eye. 

Magnesium spray, which is a trendy relaxing spray that was popularized on social media platforms, is said to promote sounder sleep. Can a few spritzes on your skin be the all-natural sleep aid you’ve been looking for? Is misting yourself with magnesium spray just another overhyped social media trend? We’re going to cover all that and more in this article. 

What Is Magnesium? 

Magnesium is a vital mineral in the body that is involved with numerous functions, including those relating to nerves and muscles. Magnesium also aids with mood regulation and energy production. Although the body produces magnesium, health experts recommend obtaining it via magnesium-rich foods or supplements. Alternatively, you can apply magnesium oil topically on the skin, which absorbs the mineral. In order to make magnesium oil, you add magnesium chloride flakes to water to create an oily liquid. 

What Is The Connection Between Magnesium And Sleep?

As previously mentioned, magnesium supports nerve function and muscle relaxation. It also aids with the production of melatonin, the hormone that helps control the body’s sleep-wake cycle. Magnesium is also essential for DNA and protein synthesis, in addition to reproduction and cellular health. 

When magnesium levels dip too much, you may find yourself tossing and turning, or waking up too early. It’s also possible to feel more stressed or restless at night when magnesium levels are low. According to research, people with higher magnesium levels experience better sleep, longer rest, and improved energy during the day. A February 2022 systematic review found a link between magnesium levels and sleep quality. That said, researchers that examined clinical trials noted magnesium supplementation for sleep disorders were mixed. 

As of now, scientists believe that magnesium influences brain chemicals, including GABA, NMDA, cortisol, renin, and melatonin. All of these can affect relaxation and sleep quality. So how much magnesium do you actually need? The general recommendation is 310-420 milligrams per day for adults, depending on age, sex, and pregnancy status. 

Does Magnesium Spray Actually Work?

According to studies, taking magnesium orally may improve sleep quality, reduce daytime drowsiness, and regulate circadian rhythm. That said, clinical evidence for skin absorption is lacking at the moment. That said, many magnesium spray users report that it helps them sleep better, due to the spray’s muscle-relaxing properties. Just keep in mind that more studies are needed to confirm if magnesium spray is a viable sleep aid. 

Absorption Is The Problem With Sprays

Research confirms that topical application of magnesium oil can help relieve nerve pain and muscle cramps. One of the issues, however, with magnesium spray is that it is not as easily absorbed by the body compared to oral intake. For people who have gastrointestinal issues, or issues taking supplements, magnesium oil can be a viable option. The spray, however, may not be as easily absorbed by the skin. No published data indicates a better or worse comparison of transdermal absorption compared to magnesium supplementation. Some data, however, indicates that the skin can absorb the spray when used in close proximity to a high density of hair follicles. Basically, spritz the magnesium spray where you have a lot of hair follicles to increase absorption. Don’t just mist it in the air and think that you will sleep like an angel. 

How To Choose The Right Magnesium Spray

Just like most items under the health and wellness umbrella, not all magnesium sprays are created equal. Health experts encourage you to look for the following in your magnesium spray:

• Magnesium source: Magnesium chloride is the most recommended because it is more easily absorbed by the skin. 
• Third-party testing: Choose a brand that is independently tested for safety and quality. You can tell this by a seal on the spray bottle or information on the company website. Common third-party testers include NSF and USP. 
• Purity: Make sure to select products that are free of artificial additives and unnecessary chemicals. Magnesium sprays should only contain a couple ingredients!

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The body requires magnesium to carry out hundreds of functions, yet nearly 50% of American adults do not consume enough on a daily basis. Failure to consume the recommended daily intake (RDI) of magnesium can increase the risk of developing chronic diseases, such as heart disease, diabetes, high blood pressure, and osteoporosis. Magnesium primarily exists in your bones, muscles, and non-muscular soft tissue. It’s involved in:

• Regulating blood pressure
• Energy production
• Bone density
• Muscle and nerve function
• Synthesizing protein
• Repairing DNA
• Controlling blood sugar

According to dietitians, your daily magnesium needs depend on age and gender. Typically, adult males need 400-420 milligrams (mg) of magnesium per day, while adult females require 310-400 mg per day. Signs of magnesium deficiency vary from minor to severe, but severe magnesium deficiency is quite rare. Common signs include loss of appetite, fatigue, vomiting, and weakness.

Although there are many food sources of magnesium, this article highlights magnesium-rich fruits. Eating these fruits on a regular basis can help you boost magnesium levels. 

Durian

Now, this is a fruit that you’ll either love or hate; there is no straddling the line with this one. The reason for this is because it emits a smell reminiscent of rotten onions and sulfur. Lovely, we know, but it does have health benefits despite the foul aroma. Native to Southeast Asia, durian is a large spiky fruit with a creamy center. Durian is naturally rich in potassium, vitamin C, B vitamins, and magnesium, with one cup offering 17% of the RDI. 

Avocado

Unlike a lot of the other fruits on this list, avocado is relatively low in carbohydrates, which is why many keto enthusiasts enjoy them. They are rich in healthy fats, potassium, fiber, and magnesium, with one cup offering 10.35% of the RDI. Due to their high-fiber content, avocados may help control blood sugar by slowing the absorption of sugar into your bloodstream. The omega-3s also work to promote healthy heart and brain function. 

Prickly Pear

The prickly pear is the fruit that is produced by the Opuntia, commonly referred to as the prickly pear cactus. The oval-shaped fruits have a sweet flavor that is similar to berries. They are naturally rich in vitamin C and potent antioxidant compounds. For reference, one cup of prickly pear provides 23% of the RDI for vitamin C, which supports immune function. Additionally, these fruits are some of the richest fruit sources of magnesium, with one cup offering 30% of the RDI. 

Jackfruit 

This is potentially the largest fruit that you’ll ever see, but you usually have to visit specialty markets to see it in its raw form. Canned jackfruit is available, but it doesn’t compare to the fresh version. Native to India, jackfruit is the largest edible fruit in the world and can weigh up to 110 pounds. One cup of raw jackfruit, which has a subtly sweet taste, contains 11% of the RDI of magnesium. The same serving also provides 16% of the RDI of potassium, which aids blood pressure regulation. 

Bananas

Similar to avocados and jackfruit, bananas offer both magnesium and potassium. One cup of sliced banana offers 9.6% of the RDI of magnesium. Bananas also offer a much-needed vitamin for metabolism, immune function, and neurotransmitter production: vitamin B6. This B vitamin is necessary for encouraging healthy brain development and keeping the nervous and immune systems functioning optimally. 

Papaya

Papain isn’t the only great thing about papaya! As a quick note, papain is a proteolytic enzyme in papaya that helps break down proteins in the digestive system. The papaya is a tropical fruit that also contains carotenoid antioxidants, vitamin C, and folate. Their rich orange color and many of their heart-protective properties are attributed to lycopene, a carotenoid pigment. Now, papaya wouldn’t be on this list without offering up some magnesium. One cup of papaya offers 8.2% of the RDI of magnesium. 

Passion Fruit

This tropical fruit blooms on a vine native to South America. The flower on the vine is one of the most stunning purple and white flowers you’ll ever see! If unripe, the fruit is highly sour, but it is incredibly sweet and highly addictive when perfectly ripe. Some people are averse to the seeds for textural reasons, but they are edible. One cup of passion fruit offers a diverse mix of nutrients, including 16.2% of the RDI of magnesium. It also offers vitamin A, which is necessary for healthy immune function, reproductive health, vision, and normal growth and development. 

Dried Figs

To round out the list of the top eight magnesium-rich fruits, we have dried figs. One cup provides 24% of the RDI of magnesium, in addition to 50% of the RDI of fiber. Dried figs also provide vitamin B6, calcium, and an assortment of polyphenol antioxidants, which offer protections against cellular damage.

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Omega-3 fatty acids, commonly referred to as omega-3s, are healthy fats that have powerful antioxidant effects in the body. According to research studies, omega-3s work to benefit everything from brain health and immunity to heart function. Even though these foods are essential for overall health, close to 90% of Americans do not meet the recommended daily intake of omega-3s. That is even true for people who eat fish on a weekly basis!

What Are Omega-3s?

First off, there are two main types of fatty acids: saturated and unsaturated. Unsaturated fat breaks down into polyunsaturated and monounsaturated fats, which are terms you commonly see on nutrition facts labels. These chain-like molecules are made up of carbon, oxygen, and hydrogen atoms. Carbon atoms form the foundation of the chain and oxygen and hydrogen atoms latch onto available slots.

A monounsaturated fat has one open slot, while a polyunsaturated fat has more than one open slot. Contrarily, saturated fat has no open slots and is typically referred to as “bad” or “unhealthy.” The reason saturated fats are labeled as such is because they increase the risk of heart disease and stroke. Unsaturated fats, such as omega-3s, are healthy because they support the heart and brain and may reduce inflammation within the body. 

Because the body cannot produce a sufficient amount of omega-3s necessary for its own survival, you have to obtain them from the foods you eat. The specific types of omega-3s include DHA and EPA, which you can find in seafood, and ALA, which exists in plants. Great foods to increase your omega-3 consumption include mackerel, salmon, and other fatty fish, or flaxseed, chia seeds, avocados, walnuts, and other plant-based foods. Failure to eat these foods may yield a few signs that indicate low omega-3 levels. Continue reading to learn more.

Low Mood

Your mood is closely tied to the health of your brain, which oversees serotonin and dopamine, two feel-good hormones. Researchers are not exactly clear how omega-3s like EPA and DHA influence how the body uses and responds to those hormones. What the research does say, however, is that low levels of omega-3s can compromise a person’s mental health. Taking an omega-3 supplement, such as the Dherbs Omega 3 Formula, may assist in elevating your mood and outlook.

Dry And Tired Eyes

Staring at screens all day is a great way to fatigue your eyes. If your eyes are particularly parched, though, you may be low in omega-3s. Both EPA and DHA help ensure that the cells in the retina function optimally. According to research, omega-3s help the eyes combat oxidative stress, so don’t believe that carrots are the only vegetable beneficial for eye health.

Dry Or Irritated Skin

There are numerous causes for dry, scaly, red, or irritated skin. If you use cleansers, lotions, serums, and body butters to improve the skin quality and nothing calms irritated skin, you may need to increase your omega-3 intake. According to researchers, omega-3s support the skin barrier, helping to seal in moisture and keep environmental pollutants out. Additional research shows that increasing your intake of omega-3s, especially through supplements, can help improve the texture, tone, and overall appearance of skin. 

Brain Fog

Both EPA and DHA contribute to the structure of cell membranes in the brain, in addition to aiding the communication between cells. One study involving 176 adults with low omega-3 intake found that supplementing with 1.16 grams of DHA daily for six months was able to improve episodic and working memory when compared to the placebo group. Feeling a little sluggish and unclear mentally? Improve concentration and find a clearing in the fog by increasing your omega-3 intake.

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The American Migraine Foundation states that many illnesses can cause migraines. A near 90% of people with chronic migraines have a chronic health condition. Sleep disorders, irritable bowel syndrome (IBS), depression, anxiety, and others are somehow related to migraines. If migraines result from a specific health condition, you must treat that health condition in order for the migraine, which results from said health condition, to go away. 

If your anxiety and depression is accompanied by a migraine, each condition may have an effect on the other. You must treat anxiety and depression in order to get rid of the migraine. The treatment of anxiety or depression may improve migraine symptoms, but it may not make migraines go away for good. Understanding how you can regain control of your overall health can help you both manage a chronic health condition and migraine frequency. Below, you’ll find separate health issues that commonly cause migraines. 

Depression And Anxiety

Mental health disorders, such as anxiety, depression, or bipolar disorder, tend to go hand in hand with migraines. Neurologists suggest that the health conditions that have the biggest overlap among all migraine patients are depression and anxiety. Treating those conditions may help you deal with the severity and frequency of migraines.

Sleep Disorders

If you have a rough night, or a couple nights, of sleep, you may experience brain fog, headache, or migraine. A recent review found that insomnia is the most common sleep disorder among people with migraine. However, restless leg syndrome, obstructive sleep apnea, and circadian rhythm disorders can cause migraines as well. Additionally, snoring and other sleep disturbances can also increase the risk of migraines.

Fibromyalgia

This article has established that several chronic disorders are linked to migraine development. Fibromyalgia, in particular, was found to affect between 22% and 40% of people with migraine. Fibromyalgia is a chronic pain condition that involves diffused muscle pain and tenderness at certain trigger points in the body. One analysis found that people experiencing migraine were 57% more likely to have migraine than people without migraine. 

Irritable Bowel Syndrome (IBS)

IBS is a functional disorder of the gastrointestinal tract. Symptoms include abdominal pain or discomfort, and the condition shares similar risk factors with migraine. Both IBS and migraine are more likely to affect women and to start before the age of 50. Various studies indicate that there is an elevated incidence of migraine or headache in people with IBS. People with migraines also have an increased risk of migraine. 

How To Take Control

If you experience symptoms of another chronic health condition in addition to migraine pain, take steps to address the health condition. This approach will help reduce migraine symptoms. You may need to speak with your healthcare professional to develop a plan of attack, or make simple lifestyle changes to reduce the severity or burden of your condition. Continue reading to learn several steps that may improve lifestyle and reduce migraine pain.

Follow A Consistent Lifestyle

Migraine brains don’t enjoy changes in daily routine or behaviors. Consistency is key because that repetition ensures your brain that everything is completely fine. Eat meals at the same time, go to bed and wake up at the same time, and exercise regularly. The brain will know what to expect in regards to eating, waking up, sleeping, and exercising when you have a consistent schedule.

Receive A Correct Diagnosis

Make sure that you get an accurate diagnosis if you have anxiety, depression, IBS, fibromyalgia, or sleep disorder that accompanies migraine headaches. Your healthcare professional will be able to discuss your health history, do a physical exam, and order lab tests or scans that may be necessary to determine a diagnosis. 

Maintain A Regular Sleep Schedule

For the health of your circadian rhythm, sleep experts recommend going to bed and waking up at the same time each day. Doing so can improve several aspects of your health, including reducing the risk of migraine symptoms. Migraines are very sensitive to change, be it weather, sleep cycle, or sickness. Keep consistent and you can avoid migraine problems. 

Avoid Potential Dietary Triggers

Not everyone has a migraine food trigger, but a lot of people do. Do your migraine symptoms worsen after you eat a certain type of food? If you notice a pattern, then avoid common food triggers to avoid migraines. Health experts advise migraine patients to minimize the intake of caffeine and sugar, in addition to processed foods, chemicals like MSG, and nitrites. 

After taking in all of that information, there is one thing left for us to tell you: make sure to live your life to the fullest. Take a holistic approach to manage migraines, instead of putting a microscope to every little thing that may worsen symptoms. Sure, you can take precautions, but make sure to live your life!

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Whether you are a weekend warrior or an everyday gym rat, incorporating exercise into your weekly routine invites a long list of health benefits. According to a recent study, one or two longer exercise sessions on the weekends may be as beneficial for brain health as working out more frequently throughout the week. 

For the study, the researchers looked at survey data collected from roughly 10,000 people in Mexico City. The participants began the survey when they were an average age of 51 and cognitively healthy. During the 16-year follow-up period, nearly 2,400 participants developed mild dementia. Compared to participants who did not exercise at all, the weekend warriors who logged one to two hours of exercise per week were 13% less likely to develop dementia. 

Moderate To Vigorous Exercise Has The Biggest Impact

Researchers noted that the total duration of physical activity matters more than the pattern for disease risk, which includes cognitive decline. Health experts advise that 150 minutes of moderate-to-vigorous physical activity per week is a good rule of thumb. Ideally, you sustain the same effort of moderate intensity throughout the entire workout. That means that you are able to complete sentences during the workout, but you may be just out of breath so that you do not have the effort to sing. 

The researchers did not look directly at exercise intensity or focus on the benefits of exercising for 150 minutes per week. Additionally, the study did not aim to prove whether weekend warrior workouts directly benefit brain health. With that information in mind, the study authors still concluded that middle-aged people could reduce their dementia risk by 13% by simply exercising at least once or twice per week. A total sedentary lifestyle increases the risk of health problems, including those related to cognition. 

Concentrated Exercise Promotes Brain Health

One limitation of this study was that it relied on the participants to accurately recall and report their exercise habits. The study authors did not objectively measure how often participants worked out, nor did they measure the intensity of workout sessions. It makes sense, though, that the weekend warrior workouts may contribute to long-term brain health. Additional benefits of weekend workouts include improving cardiovascular fitness, managing blood sugar, building lean muscle, and maintaining a healthy weight. 

Now, there are still some researchers who warn that the weekend warrior workout pattern may not prevent cognitive decline. Concentrated activity, however, had associations with lower risk of cognitive impairment that were just as beneficial as those observed with regular activity. More research is necessary on this topic, but this study shows promise and reaffirms the fact that exercise promotes a healthy brain and body.

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Maintaining a healthy brain can improve your ability to retain and recall information, problem solve, focus, and connect with others on an emotional level. As you age, your risk of developing Alzheimer’s disease, dementia, or other cognitive disorders increases. To help reduce the risk of developing these conditions, we outline integral supplements to support brain health in this article. 

Although the supplements in this article may support a healthy brain, they alone will not fight off cognitive disorders. That said, taking supplements may help to fill in any nutritional gaps in your diet and boost overall cognition. And while certain nutrients may play a role in cognitive function, there isn’t evidence supporting their efficacy for improving brain health. Read on to learn about supplements and nutrients that support brain health.

Choline

Choline helps the Brian make acetylcholine, a neurotransmitter involved with memory, cell signaling, cognition, and mood. One study monitored choline intake via diet and supplements and the cognitive function in people over the age of 60. Study authors noted that choline intake of 188-399 milligrams (mg) per day reduced the risk of low cognitive function by about 50%. The recommended daily intake (RDI) of choline in adults 550 mg for males and lactating persons, 450 mg for pregnant persons, and 425 mg for females. You can find choline in potatoes, shiitake mushrooms, broccoli, egg yolks, Brussels sprouts, kidney beans, quinoa, peanuts, and cruciferous vegetables. 

Ginkgo Biloba

This is a popular supplement in Traditional Chinese Medicine (TCM). According to smaller studies, ginkgo leaf extract may improve brain function and memory in people with age-related cognitive decline. More extensive studies are necessary in order to arrive at the same conclusion. Research in healthy adults found that ginkgo biloba may improve attentiveness, recognition, information processing, and memory. Most of the studies confirming these findings have been small, so more studies are necessary to determine the full effects of ginkgo biloba on brain health. 

Omega-3 Fatty Acids

In addition to reducing inflammation and supporting heart health, omega-3 fatty acids may encourage better cognitive function. Fatty acids work to build cells and exhibit anti-inflammatory and antioxidant properties. Various studies indicate that including omega-3 fatty acids in your diet or supplement routine may help boost brain health. In fact, diets high in omega-3s have been associated with a lower risk of dementia and Alzheimer’s disease. Although you can take an omega-3 supplement, you can consume fatty fish, soybeans, nuts, seeds, and other foods to get your daily fill of omega-3s.

Caffeine

This stimulant wakes you up and helps promote energy. Researchers note that consuming caffeinated beverages, such as coffee or black/green tea, helps improve alertness and cognitive capacity. Caffeine doesn’t affect mental performance or accuracy, and there are no long-term benefits for brain health. Ideally, keep your caffeine doses between 50 to 260 mg per day. Generally speaking, one cup of black coffee contains 95 to 200 mg of caffeine. 

Ashwagandha 

This popular adaptogenic herb may be beneficial for certain brain-related conditions, such as anxiety, stress, insomnia, alertness, and aging. One study observed people between the ages of 65 and 80 who took 600 mg of ashwagandha per day for 12 weeks. Researchers observed that the participants who took ashwagandha improved sleep quality, mental alertness, and overall wellbeing. More research is still necessary to understand the full brain-boosting benefits of this nutrient. Before taking ashwagandha, consider how this product may interact with medications or the central nervous system. 

Magnesium

This essential mineral is found in many foods and supplements. Magnesium plays many important roles in the body, one of which is assisting with the transmission of signals through nerves and the brain. Some evidence suggests that low magnesium levels increase the risk of cognitive impairment and neurological diseases. More research is necessary to determine if higher magnesium intake in people over age 60 can improve cognitive function. As of now, there is conflicting evidence on this matter. You can increase magnesium intake by taking supplements or eating leafy vegetables, nuts, seeds, whole grains, and some other fruits and vegetables.

Theanine

Theanine is a natural amino acid commonly found in tea. It may help improve mental performance, especially when combined with caffeine. Green tea, for example, contains both caffeine and theanine, the winning one-two punch. A small study found that a one-time 100-mg dose of theanine improved attention. That said, participants who received a 200-mg dose of theanine daily for four weeks saw no improvements in memory, motor speed, or decision skills. For this reason, more research is still necessary on how theanine may improve cognitive skills.

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These days, there is so much information about various diets benefitting specific organs or systems in the body. Researchers note that the Mediterranean diet promotes longevity and helps reduce inflammation. The DASH diet helps to optimize heart function, while the keto diet puts the body in a state of ketosis to help use fat for energy, which ultimately promotes weight loss. 

If you are trying to adopt dietary habits that promote brain health, the MIND diet may be right for you. A new study, however, states that you can adopt small changes to encourage better brain function. How do you do that? Start by consuming half of a serving of flavonoid-rich foods every day. Sounds simple, right? Continue reading to learn more. 

What Are Flavonoids?

Flavonoids are antioxidant compounds in colorful, plant-based foods, such as oranges, bell peppers, apples, blueberries, strawberries, leafy greens, carrots, and more. Researchers point out the mounting evidence that suggests flavonoids are crucial compounds that may protect the brain as you get older. The results from different studies excite researchers because simple diet changes may prevent cognitive decline. 

How Do Flavonoids Support The Brain?

At Harvard University, researchers observed about 50,000 women with an average age of 48 years old. They also looked at upwards of 27,000 men with an average age of 51. Over the course of the 20-year study, participants answered different survey questions about their food intake. That data was used to determine how many and which flavonoids the participants consumed on a daily basis. 

Researchers also asked the participants to evaluate their cognitive abilities twice over the course of the entire study. This was to observe how their brain function and memory changed over time. At the end of the study, researchers noted that people who ate half a serving of flavonoid-rich foods every day experienced a 20% lower risk of cognitive decline. Of the flavonoids that participants ate, flavones and anthocyanin offer the most protective properties. They were able to lower cognitive decline by 38% and 24%, respectively. Flavones are found in most yellow and orange fruits and vegetables, while anthocyanin exists in blackberries, blueberries, cranberries, and cherries. 

How To Add More Flavonoids To Your Diet

“Flavonoid” may seem like an unfamiliar word, but you already consume this antioxidant if you consume fruits and vegetables. The participants in the study who experienced the best cognitive function at an average of half a serving of orange foods, celery, peppers, grapefruit, apples, and pears. There are other phytochemicals in those foods that also assist flavonoids in their brain-support efforts. Flavones and anthocyanins, as mentioned in the previous paragraph, seemed to promote long-term brain health, though. 

You can snack on these flavonoid-rich fruits and vegetables and you can also include a wide variety of fruits and vegetables in your diet. The more colorful your diet is, the better, so long as you aren’t consuming artificially-colored packaged foods. Those foods will harm your brain, not help it! 

You might want to know when you should start eating for a healthier brain. New habits can seem overwhelming to start, but it’s never too early and never too late. Start enjoying your flavonoid-rich foods today for a healthier tomorrow! Boost your brain health with diet today!

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It can be very difficult to see a partner, a friend even, struggling with their mental help. They fall into a slump and that can strain the relationship. For anyone in a long-term relationship, a mental health slump will likely occur at some point. In fact, about 50% of Americans will experience some form of mental illness at some point during their lifetime. 

How do you approach a partner who is experiencing a mental health slump? There are supportive strategies that can be highly beneficial for both of you. Just remember that you are there for your partner, even in times of hardship. Continue reading to learn how you can help support a partner who is struggling.

No Toxic Positivity Allowed

There is no need to be an ever-positive ray of sunshine when it comes time to help a partner in need. There is no need to say things like, “Be positive!” Don’t remind them how much they have to be grateful for because that will usually cause them to feel shame. It may also make them feel as though you misunderstand their situation. 

Do Not Ignore The Situation

Ignoring something does not make it go away. The last thing you want to do is bottle up feelings and hope for the best, and you shouldn’t want that for your partner either. Do not ignore your partner’s mental health slump because that will only cause them to feel more isolated. Begin the dialogue and proceed in a gentle way.

Begin The Conversation Sensitively

Ideally, you should approach this conversation with a sensitive and delicate touch. Your partner is in a fragile state, so begin with a phrase like, “I’ve been thinking about you and I’m curious how you are doing.” You can also say something like, “I care about you and want to be here for you.” Ask if there is a special way that you can support them, as you may not be aware of how to do that.

Be Clear On How They Want To Be Supported

Everyone requires their own solutions for their given difficulties. Some people may choose or not choose to accept support. That is why it is paramount for you to get clear about your partner’s needs. Perhaps they need you to just be there and be silent, or you take walks together. Understanding and respecting your partner during their mental health challenges will only strengthen the connection between both of you. Plus, your relationship will remain in better standing as you support them, while also allowing them to experience their own symptoms. 

Don’t Give Unsolicited Advice

It is almost human nature to offer advice or suggestions when someone is in need. There is a time and place for advice, though. Sometimes, the best advice you can give is nothing at all. Oftentimes, your presence and quiet time is appreciated above all else. Just be there for your partner, show them respect, and understand that they are going through a mental health slump. Your relationship will likely become stronger when you offer your support and allow them to work through their depressive symptoms.

Validate Your Partner

People usually crave validation and safety in times of hardship. They want to feel love and there is nothing wrong with them wanting that. Even if your partner feels shame, confusion, or anger, use phrases like, “I can see that you are struggling and how much effort you’re putting forth.” You can also say something like, “What you are saying and feeling is understandable.”

Make Plans To Do Something Fun

It is very common for mental health issues to tell the person lies. For example, a person’s mind may tell them that they will not enjoy an activity that usually invites joy. You should suggest and plan activities that can help shift your partner’s energy. If they are really against the suggestion, though, do not force them to engage. Your suggestions can be very low-maintenance, such as going for a walk or hike, playing a board game, or getting a massage. 

Know Your Own Limits

For your own mental health, make sure that you know where the line in the sand is. There is a distinction between being a partner and being your partner’s therapist. You can always encourage your partner to find support, be that in the form of a therapist, life coach, or support group. That doesn’t mean that you abandon your partner; rather, it just reaffirms the boundaries in your relationship. You are not your partner’s sole emotional caretaker!

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