There is no shortage of different beverages in today’s world. From sports drinks and coffee to turmeric lattes and sugary sodas, you can drink a different beverage whenever you choose. Why didn’t we mention water right then? It may come as a surprise to you, but a lot of people dislike water. Some people even say that it tastes terrible. Well, water is life, people, and it benefits the body in so many ways, but so do various teas. 

While a lot of beverages are enjoyable to drink, they do not all contribute to hydration. That is particularly true for caffeinated beverages, which people consume a lot of. Drinking tea, however, is another story. Certain teas can help quench your thirst, promote hydration, and provide surprising health benefits. 

Water Intake Guidelines

The body requires adequate fluid intake in order for it to function optimally. Fluids help everything from cells to organs, lubricating joints, protecting tissues, and enhancing digestive function. How do you know how much water to drink to ensure proper hydration? You have probably heard of the eight by eight rule, which means that you drink eight eight-ounce glasses of water per day. This is somewhat of an outdated recommendation, as weight, age, and activity level influence your hydration needs. 

Hydration is a factor of total fluid intake, not just water intake. You can get water, electrolytes, and other fluids from soups, water-rich fruits and vegetables, and certain beverages. Health experts note that adults should aim to consume 91-125 fluid ounces of water per day. That equates to 2.7 to 3.7 liters, or about 11 to 16 cups. As a general rule of thumb, we encourage people to drink half their body weight in ounces of water per day to ensure proper hydration. If you weigh 150 pounds and divide that by two to get 75, you should drink 75 ounces of water per day.

Tea Vs. Water For Hydration 

The body needs water to survive, but you don’t always have to drink plain water to take advantage of its benefits. In fact, the Mayo Clinic notes that about 20% of your daily fluid intake should come from food. The remaining 80% can come from water or hot and cold teas. Black and green teas, however, contain caffeine, which is considered a diuretic. According to preliminary research, there is little difference between the hydration status of drinking black tea and drinking water. Those results came from a small study from March 2011, so more research is necessary. 

Other research suggests that caffeine does not become a diuretic until you consume 500 milligrams (mg) daily. Black and green teas typically contain between 30-50 mg of caffeine per eight ounces. That means that you would have to drink a lot of green and black tea in order to harm your hydration efforts. Coffee, on the other hand, usually contains 80-100 mg of caffeine per eight ounces. That means you can reach that 500-mg mark a lot quicker, which could impact your hydration.

Tea Benefits

You can get a few extra perks from drinking tea instead of just water to meet your hydration goals. The consumption of black and green tea has been linked to better heart health, including lower blood pressure and cholesterol levels. Certain teas can also help improve memory, reduce inflammation, contribute to weight loss, and contribute to longevity. There are so many herbal teas, from ginger and chamomile to peppermint and hibiscus, all of which offer different health benefits. Some work to soothe an upset stomach and sore throat, while others aim to reduce nausea and enhance immune function.

Be Careful About Your Sugar Intake

Although drinking tea can help you meet your hydration goals, you have to be mindful of how you prepare tea. Drinking water by itself means that you are safe from refined sugars, fats, and calories. What you add to your tea can affect your health, your overall hydration, and the tea’s health benefits. Added sugars can contribute to heart problems, obesity, and other health issues. Try to drink your tea without sweetener for a healthy beverage option. If you want to sweeten your tea, consider using a small amount of honey instead of white sugar, or stevia or raw agave nectar.

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Parkinson’s disease is a neurological disorder that can get progressively worse. It is characterized by dopamine drops in certain areas of the brain. These dopamine decreases can cause people to experience tremors (the most common symptom), stiffness, and loss of balance. Because there is currently no cure for the condition, treatment tends to focus on reducing the severity of symptoms and improving overall quality of life. 

Health experts encourage people with Parkinson’s disease to engage in different activities that focus on fine motor skills and cognition. Additionally, physical exercises that require mobility and balance are also beneficial. Staying active, both mentally and physically, can help strengthen muscles that may prevent dementia. Continue reading to learn about beneficial crafts and activities for those living with Parkinson’s disease. 

Singing

Have you ever seen those videos of people with dementia or Alzheimer’s disease who listen to a song that gives them a rejuvenating jolt? They know all the words and it triggers other memories that relate to that song. Singing, in addition to assisting with memory, works to strengthen the vocal muscles. That is especially important for people with Parkinson’s disease because vocal tremors or difficulty speaking can occur as the condition advances.

Playing Virtual Reality And Video Games

You can use technological advancements to exercise important skills. Virtual reality and video games require mind-body coordination. Most of these games also require problem-solving skills, memory, and strategy to win or complete. Depending on the game and gaming system, you may be required to use a controller or keyboard, which utilizes fine motor skills. There are also reflex games that do not involve screen time and yield the same benefits. 

Cooking

Cooking can help recall ingredients and measurements, and it offers the opportunity to follow steps in order. It can also be a social opportunity to connect with others while cooking and after when you enjoy the meal. As Parkinson’s progresses, it’s possible that patients may not be able to cook for themselves, or they may need assistance. Include someone with Parkinson’s disease in the cooking process as much as possible to enhance self-esteem and to create memories together. 

Knitting And Painting

Just like children, people with cognitive disorders can benefit from doing activities that require fine motor skills. People with Parkinson’s can experience tremors and have difficulty moving their hands. It’s also possible for them to experience feelings of depression as a result of declining physical and mental abilities. Creating something, such as a painting or a scarf, from scratch provides the opportunity to reduce stress, feel a sense of accomplishment, and focus on hand movements. 

Exercising

Daily physical exercise can benefit Parkinson’s patients. Walking, swimming, yoga, and cycling are all great physical exercises that can improve balance, mobility, and flexibility. According to research, physical activity benefits can continue for months after training ends. Some studies indicate that physical activity may slow the progression of Parkinson’s disease. 

Solving Puzzles

Be it a jigsaw puzzle or a crossword puzzle, puzzles require concentration and memory. Solving puzzles, then, is a valuable cognitive exercise. Crossword puzzles also require word recall, while word searchers can help with word identification. People with Parkinson’s may experience cognitive changes that can affect attention, mood, and motivation. That’s why it is important to engage the brain with problem-solving activities.

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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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Sometimes, your mental battery is barely charged. You are able to function, but you notice that you aren’t operating at full mental capacity. Within the past century, there has been more research on how food can influence mental health or improve brain function. In fact, there is ongoing research that continues to show how the foods you eat affect your mental health.

With so much available research and information about food these days, you have a unique opportunity to fill your plate with brain-supporting foods. Which ones are the best to put on your plate, though? Continue reading to learn about five foods that researchers deem “power players” for your mental health. 

Lentils

A one-cup serving of lentils offers 15.6 grams of dietary fiber and 18 grams of protein. These legumes are underrated in the culinary world, and black beans or chickpeas tend to overshadow them. Because lentils are naturally rich in vitamin B9 (folate), they rank high on the antidepressant food scale. According to researchers, low levels of folate can increase the risk of both dementia and depression. Toss lentils in your salads, cook them in chili, or use them as a meat replacement for tacos. Lentils can be the stars of the show, but they can also take a supporting role to a main dish. 

Berries

These antioxidant superstars are low in sugar and pack a serious nutritional punch. Several studies indicate that berries are popular brain foods because they contain phytonutrients that encourage neurotransmission, neuroplasticity, and healthy inflammatory response. If berries are not in season, or fresh berries cost too much, frozen berries are great. Just make sure to look at the ingredient list to ensure there are no preservatives or added sugars. Raspberries, blackberries, and blueberries go great in smoothies, salads, oatmeal, and beyond.

Microgreens And Sprouts

Microgreens and sprouts make great additions to any salad or sandwich. Think of microgreens like concentrated nutrient bombs of their larger green counterparts. The nutrient density of microgreens is very attractive to nutritional psychiatrists. This is because they offer lots of phytonutrients, just like berries, that support brain health. You don’t need to settle for watercress and other microgreens alone. Enjoy alfalfa sprouts, broccoli sprouts, black bean sprouts, and other options. Not only do sprouts add texture and flavor to your meals, but they offer lots of minerals that encourage brain cell growth.

Kefir

This fermented dairy product is a low-lactose option that is rich in both brain- and gut-boosting nutrients. Fermented foods work to increase the amount of beneficial bacteria in your gut. By improving microbiome diversity, you can support the brain via the gut-brain axis. A growing body of research on psychobiotics (probiotics that also benefit the brain) confirms that they can enhance overall cognition. Kefir, specifically, shows that it may help improve cognitive performance and reduce the risk of age-related memory decline. You can also consume kimchi, natto, miso, kombucha, and other fermented foods. 

Dark Chocolate

It’s important to understand that we don’t endorse scarfing down chocolate bar after bar. Dark chocolate can be a brain-supporting food, lead and cadmium concerns aside. Research indicates that enjoying well-sourced dark chocolate in moderation can benefit cardiovascular health and blood sugar balance. Some evidence even shows that dark chocolate may increase cerebral flow and improve memory, but more research is necessary.

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Rosemary is popular for its scent and flavor. It is also a rich source of antioxidants and anti-inflammatory compounds which has support blood circulation.

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Research shows that Bacopa Monnieri may boost brain function and alleviate anxiety and stress, among other benefits.

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Statistically, Black Americans are 1.5 to two times more likely than their white counterparts to develop Alzheimer’s disease, and related dementias. According to a new study, eating more whole grains may protect against cognitive decline, especially memory loss. During the study, participants consumed whole grains, including cereals, quinoa, and popcorn. We’ll discuss the outcome of the study and observations in this article. 

What Are Whole Grains?

Whole grains are foods eaten in their whole form and include grains like wheat, corn, quinoa, sorghum, spelt, rye, rice, and oats. They offer the “complete package,” so to speak, given that they differ from refined grains, which are stripped of valuable nutrients during the refining process. All whole grain kernels contain three parts: the bran, germ, and endosperm. Each part offers different nutrients, some of which include B-vitamins, copper, zinc, iron, magnesium, antioxidants, and phytonutrients. 

The Study

The research published in November 2023 monitored Black adult participants who consumed whole grains. Participants who ate more whole grains exhibited lower levels of memory decline, which equated to being a median 8.5 years younger that those who ate fewer daily servings of whole grains. Even those who ate fewer servings experienced a slower rate of cognitive decline. 

Study authors are excited by the fact that eating more whole grains may reduce the risk of dementia and Alzheimer’s disease. However, overall diet factors into the equation. Sure, whole grains may help the cause, but only if other dietary modifications are in place. For example, eating more foods that support brain health is a great first step, but cutting out foods that harm the brain is an equally important step. 

A Benefit For Black Adults, But Not White Adults

The study took place over six years, with researchers following more than 3,000 adults with a median age of 75. None of the participants had dementia at the start of the study, and roughly 60% of the adults in the study were Black. Every three years, study participants filled out a questionnaire detailing how often they consumed whole grains. They also completed cognitive and memory tests after filling out the questionnaires. The tests involved recalling lists of words and remembering numbers to put back in correct order. 

Study authors divided the participants into five groups based on the amount of whole grains they consumed. The group that ate the lowest amount of whole grains averaged less than a half serving per day, while the highest group averaged 2.5 servings per day. According to study authors, the highest amount was less than the 2020 Dietary Guidelines for Americans suggested. Those guidelines suggested three to five servings of whole grains per day. 

The analysis revealed that Black individuals with the highest whole grain intake showed slower rates of cognitive decline. The protective effects of whole grains were only observed in Black adults. A higher proportion of Black participants (67%) consumed more than one serving of whole grains compared to white participants (38%). Study authors observed that Black participants ate more oats, dark bread, bulgur, couscous, kasha, and other whole grain foods. 

Avoid Refined Grains For A Healthier Brain

Based on the results from the study, neurology professors note that whole grain consumption may improve cognitive function and slow memory decline. In fact, whole grains may even influence the ability to think and reason. Whole grains are commonly consumed in the Mediterranean diet, for example, which is associated with better cognitive function and heart health. The main takeaway is that experts discourage the consumption of refined grains, as they don’t encourage healthier cognitive function. Whole grains may offer these benefits because of the nutrients they provide. These nutrients may fight free radicals and reduce inflammation, which have previously been associated with mental decline.

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Now, more than ever, there is a huge obsession with strength training. It is a great way to increase muscle strength, but that doesn’t mean you should obsess over strength and strength alone. Cardiovascular training and stretching are two other integral pillars of exercise, but one that is not typically discussed is mental training. You see, the brain is just like any other muscle, and training it will help it perform optimally.

You’ve heard of aerobics, but what about “neurobics?” Essentially aerobics for your neurons, neurobics is a method of brain training to increase brain capacity and improve memory. One author, Jim Kiwk, explains that if you don’t use your brain, you’ll lose it. Kiwk also states that there are easy ways to challenge your brain, and they don’t take too much time. Accelerate your learning capacity and enhance your brain with the following exercises. 

Use Your Opposite Hand

Although some people are ambidextrous, most people tend to stick with their dominant hand for everyday tasks. Try to use your non-dominant hand to do simple tasks, such as brushing your teeth or eating, to activate a different part of the brain. You don’t have to think when you use your dominant hand because most things are muscle memory. If you switch things up to use your non-dominant hand, you have to use more brain power. Additionally, using your non-dominant hand forces you to be present. You direct your full focus on the activity or task at hand, so you know you are not distracted by anything else. 

Turn Off Your GPS

There is no doubt that technology makes many things convenient, so much so that you don’t have to think about some things. Therein lies the problem! You want to flex your mental muscles from time to time, so Kiwk encourages you to refrain from looking up your destination on your device. Rely on your memory to get you where you need to go, provided you have a few extra minutes to recall mental directions and the destination is familiar. People lack confidence because they lack mental competence. You are capable of so much and probably know your way around better than you realize you do. Make the effort and use your brain, even if that means that your route ends up being a little longer. 

Make Passive Activities Active

You have the ability to make any activity more mindful, even something as simple as watching TV. How often do you sit down to watch a show or movie and end up scrolling through social media or playing Candy Crush 10 minutes into your show/movie? You don’t have to mindlessly watch the movie just because you put your phone down, though. Envision yourself as a certain character from what you are watching. What would you do if you were in their situation and what can you learn from the character’s arc or journey? You can also practice this skill with other forms of entertainment. It may actually help you improve empathy and your ability to switch positions or characters in a narrative. 

The takeaway from all this is that exercising your brain is much easier than you think it is. All you have to do is make small changes in everyday activities to make a positive impact on your cognition and memory. Practice some neurobics and you’ll feel stronger every time you do them!

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People forget things all the time, but forgetting things one too many times may be cause for concern. Not remembering why you came into the kitchen or a certain room can happen to anyone, but you may wonder whether or not you are developing dementia if this happens a lot and you are in a certain age range. 

What Is Dementia?

Dementia, or neurocognitive disorder, is the loss of thinking, reasoning, or remembering to the point where it interferes with everyday life/activities. There are several forms of dementia, but the most common is Alzheimer’s disease in people aged 65 and older, according to neurologists. The second most common form is vascular dementia, caused by conditions that affect blood vessels in the brain, such as stroke. Finally, the last form is a brain disorder known as Parkinson’s disease dementia.

Although dementia is more common as you get older, it is not a normal part of aging. People can live well into their 90s without ever being diagnosed with the condition. The National Institute of Aging (NIA) continues to research the disease to find out who is more susceptible and how it can be prevented. For now, the NIA considers the following signs and symptoms to be early warning signs of dementia. 

Changes In Judgment

Anybody has the opportunity to make a poor decision every so often. People with dementia, or early onset symptoms, may experience more frequent changes in judgment or decision-making. A great example is that people with dementia may not be able to manage a budget or, more commonly, they neglect their hygiene more regularly. 

Trouble Completing Tasks

A lot of older people, even those who aren’t so old, require assistance learning new technology or appliances. People with dementia typically find it much harder learn technology and complete routine tasks that they used to do with ease. Driving to a familiar location or creating a grocery list can become difficult and trivial, according to the Alzheimer’s Association. 

Episodic Memory Loss

Memory loss tends to be one of the earlier symptoms of dementia, with episodic memory loss being the first noticeable sign. A person may remember going on vacation, for example, but they can’t remember where they went or what they did. Episodic memory involves remembering specific information about recent or past events. People with dementia may not remember where they parked the car or where they went for dinner the previous week. Oftentimes, the person with dementia does not notice that they have episodic memory loss; rather, a friend or family member points it out. 

Mood Changes

It is completely natural to become more set in your ways as you get older. It is easy to get upset if your normal routine is disrupted, but coping with stress and change is more challenging among older adults. In fact, depression in older adults is quite common as a result. People with dementia are occasionally unable to control their emotions, or they may become suspicious, confused, depressed, or fearful. It’s common for them to become upset at home, with friends, or when outside of their comfort zone. 

Problems With Language

It is not uncommon to search for the right word when trying to communicate verbally or in writing. People with dementia tend to have a much harder time with language, though. They may have trouble finding words for familiar things or call someone or something by the wrong name. It is also possible for them to repeat themselves or lose track of a conversation.

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Dementia is a symptom of Alzheimer’s. You may want to schedule an appointment with your doctor if you notice any warning signs that may point towards Alzheimer’s disease. An early diagnosis may provide benefits, like planning for the future.

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