#β-Hydroxybutyrate and Brain Health

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The Ketogenic Diet Is Scientifically Endorsed Mainstream Solution for Mental Health

Here’s Why Another Landmark Study on the Ketogenic Diet Deserves Urgent Attention Imagine a world where nutrition — not drugs — could transform the lives of people battling debilitating neuropsychiatric disorders. Harvard-affiliated researchers offer precisely that promise, highlighting the ketogenic diet as a potential “transdiagnostic” treatment for a range of neuropsychiatric conditions,…

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“Typically, people who exercise, start eating better and becoming more productive at work. They smoke less and show more patience with colleagues and family. They use their credit cards less frequently and say they feel less stressed. Exercise is a keystone habit that triggers widespread change.” ― Charles Duhigg, The Power of Habit: Why We Do What We Do in Life and Business

The habit of getting up early each morning, exercising for at least 20-minutes and setting a positive tone for the rest of your day has numerous physical and psychological benefits.

Getting up is one of the hardest things we do each day. It gives you a mental edge over everyone else knowing you had the discipline to get up and get a workout in before you got to work or school. You’ll begin the day with a sense of accomplishment. It is like walking around with a secret.

Morning exercise stimulates your body and your mind. Science has proven that morning exercise is not just good for your body, it is good for your brain. Everyone knows that morning exercise elevates their metabolism for hours, but what most people don’t know, is that it also stimulates the formation of new neurons and the production of brain-derived neurotrophic factor (BDNF), which is essential to the health of our brain.[i] The latest research studies demonstrate that these new neurons that are created through exercise are able to map themselves into our existing network of connections to boost mental performance, like adding RAM to a computer.[ii]

Following your workouts with reading or audiobooks is a great way to take advantage of this opportunity to map new information. Exercise is more about feeling good than looking good. People that exercise regularly are much less likely to suffer from depression or other psychological ailments. Daily exercise is often called a keystone habit because of its power to transform our lives.[iii] The benefits of regular exercise are less stress, increased patience, higher productivity, improved mood, focus, confidence and impulse control lead to the development of multiple good habits. I believe it is because when we feel better, we do better.

[i] Sama F Sleiman, Jeffrey Henry, Rami Al-Haddad, Lauretta El Hayek, Edwina Abou Haidar, Thomas Stringer, Devyani Ulja, Saravanan S Karuppagounder, Edward B Holson, Rajiv R Ratan, Ipe Ninan, and Moses V Chao, “Exercise promotes the expression of brain derived neurotrophic factor (BDNF) through the action of the ketone body β-hydroxybutyrate,” published online 2016 Jun 2. doi:  10.7554/eLife.15092

[ii] Dr. Douglas Fields, “Brain Health: How Exercise Can Stimulate the Birth of New Neurons” , Huffington Post, THE BLOG 12/04/2010, Updated May 25, 2011

[iii] R.L. Adams, “5 Keystone Habits to Help Supercharge Your Success,” Huffington Post, THE BLOG 09/08/2015 Updated Sep 04, 2016

  Daily exercise is often called a keystone habit because of its power to transform our lives. If you enjoy this article, please LIKE, SHARE, and follow us on Facebook. “Typically, people who exercise, start eating better and becoming more productive at work.

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Supreme Keto Gummies Canada Reviews 2023, Benefits, Official Price and Where to Buy

Supreme Keto Gummies Canada Reviews 2023: Supreme Keto (Apple Cider Vinegar) Gummies are a dietary supplement that combines the benefits of apple cider vinegar with the ketogenic diet. These gummies are designed to help people lose weight, improve digestion, and boost overall health and wellness.

Click Here To Buy Now From Official Website Of Supreme Keto Gummies

Most of our dieting efforts have failed, and we don know why this happens, even if everything we do is correct. It is the most grieve for those suffering from obesity, fatigue, and being overweight. You can stop wondering why Supreme Keto Gummies is here. Losing weight is a complicated feat. This is because everyone has different body types, different types of metabolism, and different needs. By arrangement, in the presence of carbohydrates, the body burns carbohydrates to meet energy needs. But this is not healthy because it causes the body to store unused cards in the form of a layer of fat.

The revolutionary diet known as the ketogenic diet is based on the idea of ​​passing carbohydrates and absorbing fat. By eating fatty foods, fat becomes the main source of energy. With the help of a ketogenic diet, weight is significantly reduced. The keto diet requires our body to maintain a state of ketosis, for whichβ-hydroxybutyrate is necessary. Natural induction of ketosis may not be optimal, which is why Supreme Keto Gummies came into play.

Supreme Keto Gummies- The Magic Fat Cutter!

Supreme Keto Gummies is a unique supplement that helps the body maintain a state of ketosis. This is a good weight loss supplement, and when combined with a ketogenic diet, it can act as a weight loss coach. It contains natural ingredients and can be used as an appetite suppressant and body antidote. The main component of

Supreme Keto Gummiesis a β-hydroxybutyrate substrate. This ingredient is a source of energy, not only to provide energy to the body, but also to the brain. Kick, kick into ketosis, and prevent it from stopping halfway through. Helps to keep the body's metabolism fast and effective.

Supreme Keto Gummies can be taken by both men and women. In the first few uses, it showed great results. Supreme Keto Gummiesdiet pills are the best way to lose weight.

Why it is Easy to Gain Weight than Lose it?

Intake of more food and sugar increases your weight and accumulates fat. The food we eat gives us energy. This energy exists in the form of calories burned. These calories come from nutrients, namely carbohydrates, fats, and proteins.

Carbohydrates usually constitute the largest amount in our diet. Due to excessive carbohydrates, the body will gain unnecessary fat. As more and more unused carbohydrates are stored in the form of adenosine triphosphate or ATP, adipose tissue will also grow over time. Only in the case of insufficient calories can you lose weight.

For this purpose, the basal metabolic rate or BMR can be calculated. BMR refers to the calories expelled by the body at rest. Calories burned must be less than BMR. Extra calories can also be lost through exercise and other physical activities.

Click Here To Buy Now From Official Website Of Supreme Keto Gummies

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Keto Ignite Review (Updated Reviews 2019) Is It Scam Or Legit?

Introduction of Keto Ignite Keto Ignite Diet has developed one of the most popular weight loss supplements in the world. Surely the best people looking for healthy and safe ways to lose weight have come back to life. In this supplement and wondered whether they are really effective or safe. What is Keto Ignite?  In this neutral and comprehensive review, we study Keto Ignite in detail. At the end of this article, you will understand how all this is integrated and why it is one of the most reliable in the market is rich in weight loss and weight loss supplements. If you are fat and are looking for a weight loss solution, you will notice that there are so many products on the market that they become chaotic. I do not know which product is the best and do not know which products are deceived for people. As a result, it becomes a problem for you, and at this point, you should go to the doctor or follow anyone's instructions. Most people think that the person who can guide you in the best way possible and can guide you to some extent is really the product user. How to use? If someone uses a formula to lose weight and achieve the desired results, they will be very happy to share their participation. When people lose their weight with the addition to lose their weight, do not give them meaning and suggest the product to the total people. Many people have used Keto Ignite to reduce their weight and prosperity. If you're also looking for a real solution, this group will be your best advice. So, do not waste time, focus on the basics and try it once. It is the content that this product will change your life. Keto Ignite is not a fairy tale, but it is actually a natural formula for weight loss. It is really a combination of various natural elements that help to reduce your body weight. The researchers confirmed that these ingredients were safe. You should know the details of the cause of your fat, so consult your doctor first and go to this supplement. Keto Ignite Working In the beginning, if you are slow and do not spend your time exercising, you will put fat in your body and increase your weight. So, if the metabolic rate is not good, you will not be able to digest fat and will eventually become fat. In addition, there is an important reason why hunger cannot be suppressed. If you want to develop these three ways if you want to control what you want if you want to be active enough. It works wonderfully in all these features and has the potential to transform your body in the best possible way. Day after day, you will feel the development and one day you will be able to shift to a sense of readiness. Ingredients Keto Ignite is a supplement composed of several types of natural ingredients that are good for improving overall health. We were able to examine all these ingredients. Below you will find the components of this formula. Garcinia Cambogia: The very valuable ingredient of this formula for losing weight is Keto Ignite. This component will reduce unnecessary body fat. People also use this ingredient separately because it is useful for reducing body weight. Hydroxycitric Acid: To change your hunger, there must be some ingredients that can control the production of the enzymes that produce passion. Hydroxycitric acid consists of these components and has an affinity for controlling the production of these enzymes. Nutrients and Vitamins: To maintain the vitality of your body and maintain your energy level, nutrients and vitamins have been included in this formula. You will discover all these ingredients very effectively, as they are useful for reducing body weight and can make it active and appropriate worldwide. Then, you should try Keto Ignite because it is very useful. Keto Ignite Results? You do not need to search here and there if you want to get Keto Ignite. This is because the company has its own website that sells this product. You should not find them in local markets because you will not get the original excellence this way. Visit the company's website directly, where you will find the relevant details. The customer service is very friendly, so they are happy to answer your questions and you can ask any questions about Keto Ignite. You will surely get a discount if you buy more bottles at a time because everyone knows that placing a larger order means to get a better discount. You do not have to waste time because your glass is limited and can be obtained. If you arrive late, your weight loss will delay you. In the Keto Ignite supplement, a person gets the benefits of fasting without fasting. In addition, other doctors at the Mayo Clinic tested what Wilder called the "ketone diet" in the 1920s. Children with epilepsy generally do not seem to recover with this type of diet but think and act better. Advantages of Keto Ignite Founded in 1940 by several recognized medical institutions, the diet of ketones used as an epileptic in children has been incorporated into medical textbooks and remained there until the twentieth century. In 2016, aging, contact with sports and modern warfare now offer new populations of people who can benefit from a diet that contains ketones: People with neurodegenerative disorders (such as multiple sclerosis, Parkinson's disease and Alzheimer's disease); In the case of a traumatic brain injury (TBI) resulting from explosions or concussions, is placed very simply when conditions allow or when our consumption of carbohydrates is very low), the body releases fatty acids from the body that store the body fat. . These fatty acids are other cells and, therefore, these fatty acids are combined with the enzyme A to treat Acetyl CoA chains. These chains are transferred to mitochondria (power plants of our cells). The chains are divided into Acetyl CoA units. For a series of responses called β-oxidation. Chemical magic happens. Acetyl-CoA manufactures ketones: acetositates, beta-hydroxybutyre, as well as acetone (the same odor as a nail polish remover). However, ketones are dried by the liver in the blood. All cells that you want to energy can almost be captured from these mixed ketones. Again, our brain is the sweetest of these very small molecules. Ketosis occurs when ketone is flowing faster than normal, either as a result of changes in diet (which results in very low blood glucose) or supplements (hyperglycemia). Some people believe that ketones are the fourth source of energy for humans, in addition to carbohydrates, fats, and proteins. Where to Buy Keto Ignite? At present, the purchase of Shark Weight Keto Ignite is a simple number for buyers. Just sign the official website and block the contact to buy now. Now, the page call will not focus on your page. And the request will be made from the point of view of the package. Conclusion If you want to solve erectile dysfunction, you just want to enhance the game in the bedroom. Keto Ignite is the perfect accompaniment to lead a sexual life that makes your life exciting and exciting. It increases the level of testosterone and helps stimulate libido by circulating the snowball in the penis. It also helps to reduce the effects of stress and allows you to eat without thinking twice.

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Feed Your Body to Help Fight Lyme Disease: An Integrative Functional Medicine Approach

Lyme disease is a multi-system bacterial infection spread to humans through infected black-legged ticks. In Canada, the number of Lyme disease cases three years ago was 2,025, a significant climb from 144 cases reported in 2009.

Lyme disease gradually loses its sensitivity to conventional antibiotic treatments; this leaves recovery from the condition to be difficult for patients. If left untreated, Lyme disease may cause:

Anxiety and/or depression

Brain fog

Chronic inflammation

Chronic generalized symptoms of pain

Decreased hormone production such as thyroid and the adrenal glands

Joint pain

Insomnia

Lyme arthritis

Severe fatigue

Weak immune system

According to integrative functional medicine, nutrition can play a role in the body’s response to infections. This is why implementing an anti-inflammatory diet may be recommended for patients recovering from Lyme disease.   Removing Inflammatory Foods From Your Diet

Lyme disease has many incapacitating symptoms that may impact the body and brain, resulting in excessive inflammation. Eating foods that are likely to cause inflammation may encourage Lyme disease to have detrimental effects on the body. An anti-inflammatory diet may be essential to reinforce the body’s immunity against these changes.

Processed foods with yeast and additives are known as inflammatory foods. Foods linked to aggravating inflammation and Lyme disease also include those containing gluten, refined carbohydrates, dairy, saturated fats and sugars. If you’re recovering from Lyme disease, try removing these inflammatory foods from your diet. Swap these foods for wholesome anti-inflammatory food choices to support detoxification and help lower inflammation.

Some of the benefits of adopting an anti-inflammatory diet for Lyme disease recovery may include:

Reduced inflammation (caused by immune activation)

Immune system support

Support for healthy digestive function

Natural detoxification of the body

Consumption of antioxidants that quench inflammation

Consumption of vitamins and minerals that support a healthy immune response

Gut health optimization

Some patients with Lyme disease experience positive results when they start eliminating problematic foods; others may continue to have the negative symptoms of Lyme disease along with damaged digestive issues. Please note that patience is key; finding the right dietary matches for your body may take time. A diet diary may be helpful in figuring out the different kinds of foods that make you feel unwell.

Everyone’s body is unique and may require a customized diet to maintain optimal health. Thus, a food sensitivity test may help determine which foods you’re sensitive to. This will allow you to become aware of the foods that create inflammatory reactions while feeding into the symptoms of Lyme disease.

Nutritional Support For Alleviating Lyme Disease Symptoms

As we mentioned, once inflammatory foods are removed from the diet, a nutrient dense, anti-inflammatory diet may be a suitable approach. This type of diet helps reinforce the immune system and gastrointestinal health of patients with Lyme disease.

When the immune system senses an “invader”, it releases pro-inflammatory cytokines. Cytokines are immune messengers that inform the immune cells to fence off the affected area to prevent the infection from spreading.

When we have an infection like Lyme disease, the pro-inflammatory cytokines are released through the body, causing widespread inflammation to our soft tissues, including the joints, organs, and brain. Soft tissue inflammation — combined with the damage caused by the infective agent — is what causes many of the symptoms linked to Lyme disease.

With that, there are a number of foods and herbs with anti-inflammatory properties. These include:

Grass-fed and organic animal proteins: Animal proteins contain the full spectrum of amino acids required for healthy physiological function. These proteins also contain low fat totals, additional omega-3 fatty acids (which are healthy for the heart), plus high amounts of conjugated linoleic acid (which are thought to help lower the risks for heart disease and cancer). Grass-fed proteins also contain antioxidant vitamins, including vitamin E.

Wild-caught fish high in omega-3 essential fatty acids (EFA): Omega-3 EFAs are plentiful in fatty fish, such as salmon and cod. Research confirms the anti-inflammatory effects of omega-3s.

Leafy greens: Dark leafy greens (kale, spinach, collard greens and Swiss chard) contain powerful antioxidants and phytochemicals with anti-inflammatory and gut health-supporting properties.

Berries: These are among the highest-rated fruits in terms of antioxidants. They are especially high in the antioxidant and anti-inflammatory carotenoids, lutein and zeaxanthin. Berries are also low in sugar.

Turmeric: The bioactive ingredient in turmeric is curcumin, a substance that contains both antioxidant and anti-inflammatory properties.

Cloves: Contain eugenol, a compound that blocks the COX-2 enzyme that causes inflammation. (NSAIDS (i.e. ibuprofen, aspirin) block pain by inhibiting COX-2.)

Healthy fats: These include fats found in olive oil, coconut oil, avocados, wild-caught seafood and seeds, which all help maintain a healthy inflammatory balance.

There are many other foods, herbs, and spices that contain anti-inflammatory properties. Naturopathic doctors recommend organic foods when possible, which may minimize exposure to pesticides and other chemical toxins.

Additionally, you may want to try following these anti-inflammatory diet regimes:

The Ketogenic Diet This is a high-fat, adequate-protein, low-carbohydrate diet that is commonly used to treat hard-to-control epilepsy. For some people with severe neurological Lyme disease though, the ketogenic approach may be beneficial.

When suffering from Lyme disease, metabolic challenges occur in the body, sometimes to the point of jeopardizing neuron resilience and cells. The ketone molecules (i.e. β-hydroxybutyrate), which are produced while consuming the Ketogenic Diet, may provide an efficient alternative source of energy and an increase in mitochondrial profiles; in turn, this helps neurons resist the ongoing metabolic stress caused by Lyme. The Ketogenic Diet has been found to curb neurological and body inflammation; therefore, this diet may also help correct underlying disturbances in Lyme disease.

The Paleo Diet The Paleo Diet is an anti-inflammatory diet that removes the consumption of processed foods. This anti-inflammatory diet eliminates particular foods that may spur intestinal inflammation and food sensitivities such as eggs, coffee, dairy, nightshade veggies (i.e. peppers), and alcoholic beverages.

Chronic Lyme disease may trigger autoimmunity in some people. Those with Lyme disease and autoimmune disease may benefit from the Paleo Diet, as it’s intended to alleviate autoimmunity by removing foods that contribute to negative immune responses.

Note: The anti- inflammatory Paleo Diet may also eliminate nuts and seeds (as well as any other foods that may cause sensitivity). Although nuts and seeds provide anti-inflammatory omega-3s, they’re known to be common allergens and may trigger food sensitivities. For individuals who are sensitive to nuts and seeds, eating these foods may result in high inflammation it the gut and whole body, which is why nuts and seeds may be removed in this Diet.)

The Next Stage in Lyme Disease Recovery

In this article, we’ve explained how Lyme disease causes excessive inflammation in the body. In order to lessen the symptoms of Lyme disease, the naturopathic integrative functional medicine approach helps reduce inflammation, while minimizing the consumption of inflammatory foods. An anti-inflammatory diet regime, such as the Keto Diet or the Paleo Diet, also provides nutritional support for those suffering from Lyme disease.

Are you seeking a natural way to alleviate Lyme disease symptoms? At Dr. Amauri Wellness Centre, we offer a fully integrative Lyme disease program to patients. Our practitioners have designed this program using the principles of integrative functional medicine. Dr. Amauri Caversan, ND, focuses on applying scientifically based natural approaches on diet modifications, medicinal herbs and IV therapy; in turn, these health changes may help optimize the quality of life, treat and protect against Lyme disease. Arv Buttar, NP, holds experience in prescribing Lyme disease-based antibiotics and other therapies.

Please contact us if you have any questions about Lyme disease or natural health concerns. Click here to email us or call 416-922-4114 to book your appointment.     References

Bough KJ, Gudi K, Han FT, Rathod AH, Eagles DA. An anticonvulsant profile of the ketogenic diet in the rat. Epilepsy Res. 2002;50:313–325. 

Bough KJ, Wetherington J, Hassel B, Pare JF, Gawryluk JW, Greene JG, et al. Mitochondrial biogenesis in the anticonvulsant mechanism of the ketogenic diet. Ann Neurol. 2006;60 .

Bransfield RC. Neuropsychiatric Lyme Borreliosis: An Overview with a Focus on a Specialty Psychiatrist’s Clinical Practice. Healthcare (Basel). 2018;6(3):104. Published 2018 Aug 25. doi:10.3390/healthcare6030104

Coughlin, J.M., Yang, T., Rebman, A.W. et al. Imaging glial activation in patients with post-treatment Lyme disease symptoms: a pilot study using [11C]DPA-713 PET. J Neuroinflammation 15, 346 (2018). https://doi.org/10.1186/s12974-018-1381-4

Elsner RA, Hastey CJ, Olsen KJ, Baumgarth N. Suppression of Long-Lived Humoral Immunity Following Borrelia burgdorferi Infection. PLoS Pathog. 2015;11(7):e1004976. Published 2015 Jul 2. doi:10.1371/journal.ppat.1004976

Garkowski, A., Kubas, B., Hładuński, M. et al. Neuronal loss or dysfunction in patients with early Lyme neuroborreliosis: a proton magnetic resonance spectroscopy study of the brain. J Neurol 266, 1937–1943 (2019). https://doi.org/10.1007/s00415-019-09359-0

Gasior M, Rogawski MA, Hartman AL. Neuroprotective and disease-modifying effects of the ketogenic diet. Behav Pharmacol. 2006;17(5-6):431-439. doi:10.1097/00008877-200609000-00009

Lantos PM. Chronic Lyme disease. Infect Dis Clin North Am. 2015;29(2):325-340. doi:10.1016/j.idc.2015.02.006

Ogden, N.H., Bouchard, C., Badcock, J. et al. What is the real number of Lyme disease cases in Canada?. BMC Public Health 19, 849 (2019). https://ift.tt/350bZXF

Raveche ES, Schutzer SE, Fernandes H, et al. Evidence of Borrelia autoimmunity-induced component of Lyme carditis and arthritis. J Clin Microbiol. 2005;43(2):850-856. doi:10.1128/JCM.43.2.850-856.2005

Smith BG, Cruz AI Jr, Milewski MD, Shapiro ED. Lyme disease and the orthopaedic implications of lyme arthritis. J Am Acad Orthop Surg. 2011;19(2):91-100. doi:10.5435/00124635-201102000-00004

“The Power of Paleo for Lyme Disease” by Lindsey Christensen, Aug/Sept 2018 issue, Paleo Magazine.

The blog post Feed Your Body to Help Fight Lyme Disease: An Integrative Functional Medicine Approach first appeared on Dr. Amauri Caversan

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Exercise and Calorie Restriction Lower Blood Pressure In Part via β-Hydroxybutyrate

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Seeking superb approved nutritional supplements?  Educate yourself about  these quality Medically Certified Vitamins.

Researchers here describe one very thin slice of the sweeping metabolic changes produced by exercise and calorie restriction. Both interventions act to reduce blood pressure, most likely through numerous distinct mechanisms. One of those mechanisms involves raised levels of β-hydroxybutyrate, an effect that can in principle be mimicked or enhanced via carefully designed therapies. The raised blood pressure that occurs with age is one of the more destructive changes that take place with aging; it is in effect a way to translate accumulating damage and dysfunction at the cellular level into a physical bludgeon that destroys delicate structures throughout the body. Blood pressure is so influential in aging that current pharmacological methods that force a lowered blood pressure result in sizable reductions in disease incidence and mortality even though they fail to address the underlying damage of aging in any way.

Hypertension is a modifiable risk factor for cardiovascular disease and exercise is widely recommended for hypertensive patients as a lifestyle modification because of the well-documented beneficial effect of exercise on lowering blood pressure (BP). Similarly, calorie restriction, although not widely recommended for patients, is also documented to lower hypertension. Interestingly, both exercise and calorie-restriction are associated with increased circulating levels of ketone bodies such as β-hydroxybutyrate (βOHB). βOHB is produced predominantly in the liver, transported to other tissues, and traditionally recognized as a vital alternative metabolic fuel during times of starvation. However, contemporary evidence indicates that apart from serving as energy fuels, ketone bodies such as βOHB block inflammasome-mediated inflammatory diseases and thereby play a prominent role in maintaining physiological homeostasis.

In contrast to exercise and calorie-restriction, consumption of high salt promotes hypertension. Studies on the effects of dietary salt have focused mainly on organs and tissues relevant to BP regulation such as kidney, vasculature, heart, and brain. A recent report suggests that a reduction in salt intake serves as an additional interventional approach for reducing the risk for developing metabolic syndrome, of which, hypertension is one of the hallmark features. Taken together, these studies point to an intriguing possibility that a high salt diet induced a deleterious effect on hypertension and could...

Find out more about N.O. Supplements and Cardiovascular fitness.

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Sleep Regulation Insights

I summarize the key points of an exceptional article about sleep regulation written by Dr Mehmet Yildiz on Medium.com.

Neurobiology of the Suprachiasmatic Nucleus A remarkable article by Dr Yildiz titled Sleep Regulation: Neurobiology of the Suprachiasmatic Nucleus explains how the brain regulates circadian rhythms and whether a literal “clock” exists within it in simple terms based on experience and research. Sleep is the cornerstone of human and organismal well-being, highlighted in my previous health and…

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High Fat Ketogenic Diet Successful in Treating Adult Epilepsy, Brain Tumors, and Alzheimers

by Brian Shilhavy Editor, Health Impact News

A new review published this month (August, 2018) in the Journal Brain Sciences looked at the effectiveness of the ketogenic diet to treat adult epilepsy, adult malignant glioma (brain tumors), and Alzheimer's disease.

It was written by Tanya J. W. McDonald and Mackenzie C. Cervenka from the Department of Neurology, Johns Hopkins University School of Medicine.

The high-fat low-carb ketogenic diet was first developed at Johns Hopkins back in the 1920s, but the authors state that the origin of the therapeutic diet dates back even further:

The ketogenic diet (KD) was formally introduced into practice in the 1920s although the origins of ketogenic medicine may date back to ancient Greece.

This high-fat, low-carbohydrate diet induces ketone body production in the liver through fat metabolism with the goal of mimicking a starvation state without depriving the body of necessary calories to sustain growth and development.

The authors describe the effects of the ketogenic diet, and then give a brief summary of some of the current variations of the diet:

The ketone bodies acetoacetate and β-hydroxybutyrate then enter the bloodstream and are taken up by organs including the brain where they are further metabolized in mitochondria to generate energy for cells within the nervous system. The ketone body acetone, produced by spontaneous decarboxylation of acetoacetate, is rapidly eliminated through the lungs and urine.

The classic KD is typically composed of a macronutrient ratio of 4:1 (4 g of fat to every 1 g of protein plus carbohydrates combined), thus shifting the predominant caloric source from carbohydrate to fat.

Lower ratios of 3:1, 2:1, or 1:1 (referred to as a modified ketogenic diet) can be used depending on age, individual tolerability, level of ketosis and protein requirements.

To increase flexibility and palatability, more 'relaxed' variants have been developed, including the modified Atkins diet (MAD), the low glycemic index treatment (LGIT) and the ketogenic diet combined with medium chain triglyceride oil (MCT).

Introduced in 2003, the MAD typically employs a net 10–20 g/day carbohydrate limit which is roughly equivalent to a ratio of 1–2:1 of fat to protein plus carbohydrates.

The LGIT recommends 40–60 g daily of carbohydrates with the selection of foods with glycemic indices

The MCT variant KD uses medium-chain fatty acids provided in coconut and/or palm kernel oil as a diet supplement and allows for greater carbohydrate and protein intake than even a lower-ratio classic KD, which can improve compliance.

They then state the purpose of their review, which is titled “The Expanding Role of Ketogenic Diets in Adult Neurological Disorders.”

The aim of the current review is to describe the evidence, preclinical and clinical, supporting KD use in the management of adult epilepsy, adult malignant gliomas and Alzheimer's disease.

Several randomized controlled trials support the use of KDs for the treatment of drug-resistant epilepsy and there is emerging evidence that these diets may also be effective in treating refractory status epilepticus, malignant glioma and Alzheimer's disease in adults.

The review is impressive, with 130 footnotes referencing peer-reviewed studies, some of which we have published previously here at Health Impact News.

With such impressive results from the long history of this diet that has been around at Johns Hopkins since the 1920s, why did the diet stop being utilized for so long until just recently?

The authors give one explanation:

Despite being first recognized as an effective tool in the treatment of epilepsy in the 1920s, interest in diet therapy subsequently waned following the introduction of anti-epileptic drugs (AEDs)…

But drugs are not always effective in treating epilepsy, and interest in the ketogenic diet was renewed in the 1990s for “drug-resistant” epilepsy.

The other reason the diet fell out of favor, as we have written about extensively over the years, was due to the demonization of saturated fats, a political decision made in the 1970s through the McGovern Report, and then adopted as official dietary policy by the USDA.

This has led to decades of promoting a low-fat diet around a failed theory of heart disease, the lipid theory, which has had disastrous results with Americans' health.

It is good to see some researchers at Johns Hopkins giving attention to studying the ketogenic diet and summarizing the multitude of studies now published on its therapeutic effects.

Read the full study here.

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“Typically, people who exercise, start eating better and becoming more productive at work. They smoke less and show more patience with colleagues and family. They use their credit cards less frequently and say they feel less stressed. Exercise is a keystone habit that triggers widespread change.” ― Charles Duhigg, The Power of Habit: Why We Do What We Do in Life and Business

The habit of getting up early each morning, exercising for at least 20-minutes and setting a positive tone for the rest of your day has numerous physical and psychological benefits.

Getting up is one of the hardest things we do each day. It gives you a mental edge over everyone else knowing you had the discipline to get up and get a workout in before you got to work or school. You’ll begin the day with a sense of accomplishment. It is like walking around with a secret.

Morning exercise stimulates your body and your mind. Science has proven that morning exercise is not just good for your body, it is good for your brain. Everyone knows that morning exercise elevates their metabolism for hours, but what most people don’t know, is that it also stimulates the formation of new neurons and the production of brain-derived neurotrophic factor (BDNF), which is essential to the health of our brain.[i] The latest research studies demonstrate that these new neurons that are created through exercise are able to map themselves into our existing network of connections to boost mental performance, like adding RAM to a computer.[ii]

Following your workouts with reading or audiobooks is a great way to take advantage of this opportunity to map new information. Exercise is more about feeling good than looking good. People that exercise regularly are much less likely to suffer from depression or other psychological ailments. Daily exercise is often called a keystone habit because of its power to transform our lives.[iii] The benefits of regular exercise are less stress, increased patience, higher productivity, improved mood, focus, confidence and impulse control lead to the development of multiple good habits. I believe it is because when we feel better, we do better.

[i] Sama F Sleiman, Jeffrey Henry, Rami Al-Haddad, Lauretta El Hayek, Edwina Abou Haidar, Thomas Stringer, Devyani Ulja, Saravanan S Karuppagounder, Edward B Holson, Rajiv R Ratan, Ipe Ninan, and Moses V Chao, “Exercise promotes the expression of brain derived neurotrophic factor (BDNF) through the action of the ketone body β-hydroxybutyrate,” published online 2016 Jun 2. doi:  10.7554/eLife.15092

[ii] Dr. Douglas Fields, “Brain Health: How Exercise Can Stimulate the Birth of New Neurons” , Huffington Post, THE BLOG 12/04/2010, Updated May 25, 2011

[iii] R.L. Adams, “5 Keystone Habits to Help Supercharge Your Success,” Huffington Post, THE BLOG 09/08/2015 Updated Sep 04, 2016

  Daily exercise is often called a keystone habit because of its power to transform our lives. If you enjoy this article, please LIKE, SHARE, and follow us on Facebook. “Typically, people who exercise, start eating better and becoming more productive at work.

[lopezdorothy70-blog]

High Fat Ketogenic Diet Successful in Treating Adult Epilepsy, Brain Tumors, and Alzheimers

by Brian Shilhavy Editor, Health Impact News

A new review published this month (August, 2018) in the Journal Brain Sciences looked at the effectiveness of the ketogenic diet to treat adult epilepsy, adult malignant glioma (brain tumors), and Alzheimer's disease.

It was written by Tanya J. W. McDonald and Mackenzie C. Cervenka from the Department of Neurology, Johns Hopkins University School of Medicine.

The high-fat low-carb ketogenic diet was first developed at Johns Hopkins back in the 1920s, but the authors state that the origin of the therapeutic diet dates back even further:

The ketogenic diet (KD) was formally introduced into practice in the 1920s although the origins of ketogenic medicine may date back to ancient Greece.

This high-fat, low-carbohydrate diet induces ketone body production in the liver through fat metabolism with the goal of mimicking a starvation state without depriving the body of necessary calories to sustain growth and development.

The authors describe the effects of the ketogenic diet, and then give a brief summary of some of the current variations of the diet:

The ketone bodies acetoacetate and β-hydroxybutyrate then enter the bloodstream and are taken up by organs including the brain where they are further metabolized in mitochondria to generate energy for cells within the nervous system. The ketone body acetone, produced by spontaneous decarboxylation of acetoacetate, is rapidly eliminated through the lungs and urine.

The classic KD is typically composed of a macronutrient ratio of 4:1 (4 g of fat to every 1 g of protein plus carbohydrates combined), thus shifting the predominant caloric source from carbohydrate to fat.

Lower ratios of 3:1, 2:1, or 1:1 (referred to as a modified ketogenic diet) can be used depending on age, individual tolerability, level of ketosis and protein requirements.

To increase flexibility and palatability, more 'relaxed' variants have been developed, including the modified Atkins diet (MAD), the low glycemic index treatment (LGIT) and the ketogenic diet combined with medium chain triglyceride oil (MCT).

Introduced in 2003, the MAD typically employs a net 10–20 g/day carbohydrate limit which is roughly equivalent to a ratio of 1–2:1 of fat to protein plus carbohydrates.

The LGIT recommends 40–60 g daily of carbohydrates with the selection of foods with glycemic indices

The MCT variant KD uses medium-chain fatty acids provided in coconut and/or palm kernel oil as a diet supplement and allows for greater carbohydrate and protein intake than even a lower-ratio classic KD, which can improve compliance.

They then state the purpose of their review, which is titled “The Expanding Role of Ketogenic Diets in Adult Neurological Disorders.”

The aim of the current review is to describe the evidence, preclinical and clinical, supporting KD use in the management of adult epilepsy, adult malignant gliomas and Alzheimer's disease.

Several randomized controlled trials support the use of KDs for the treatment of drug-resistant epilepsy and there is emerging evidence that these diets may also be effective in treating refractory status epilepticus, malignant glioma and Alzheimer's disease in adults.

The review is impressive, with 130 footnotes referencing peer-reviewed studies, some of which we have published previously here at Health Impact News.

With such impressive results from the long history of this diet that has been around at Johns Hopkins since the 1920s, why did the diet stop being utilized for so long until just recently?

The authors give one explanation:

Despite being first recognized as an effective tool in the treatment of epilepsy in the 1920s, interest in diet therapy subsequently waned following the introduction of anti-epileptic drugs (AEDs)…

But drugs are not always effective in treating epilepsy, and interest in the ketogenic diet was renewed in the 1990s for “drug-resistant” epilepsy.

The other reason the diet fell out of favor, as we have written about extensively over the years, was due to the demonization of saturated fats, a political decision made in the 1970s through the McGovern Report, and then adopted as official dietary policy by the USDA.

This has led to decades of promoting a low-fat diet around a failed theory of heart disease, the lipid theory, which has had disastrous results with Americans' health.

It is good to see some researchers at Johns Hopkins giving attention to studying the ketogenic diet and summarizing the multitude of studies now published on its therapeutic effects.

Read the full study here.

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[vandykecarolpdrf7]

Ketogenic Diet and Menopause

Menopause can be very difficult on a number of levels. Although each woman's experience is different, many find that they gain fat, lose muscle tone, and struggle with hot flashes, insomnia, and mood swings during this time.

In this article, I'll discuss how a low-carb or keto diet combined with other lifestyle strategies may help you manage some of the physical, mental, and emotional symptoms of menopause.

What is the Menopause Transition?

Although a woman technically reaches menopause when she has gone 12 months without a menstrual period, symptoms related to perimenopause – the time where hormonal changes begin - can start much earlier. In addition, they may last for several years after this point, and new symptoms may develop within the first few years after menopause.

The average age of onset for perimenopause is 46, and it typically lasts about 7 years. However, a woman may start perimenopause anytime between her mid-30s and mid-50s, and the transition can last from 4 to 14 years (1). The day after a woman has gone 12 months without a menstrual period, she is considered postmenopausal.

During and after the menopause transition, as many as 34 symptoms may occur. The most common ones include:

Hot flashes and night sweats

Weight gain, especially around the middle

Insomnia

Vaginal dryness

Mood swings

Fatigue

Poor memory, ie, “brain fog”

Interestingly, while some women find that their symptoms are more severe during perimenopause, others report that their symptoms intensify after they are postmenopausal.

Hormone Fluctuations and Insulin Resistance During Menopause

During a woman's reproductive years, follicle stimulating hormone (FSH) causes the release of an egg from one of her ovaries approximately every 28 days and stimulates ovarian production of estrogen. After ovulation, the follicle that housed the egg produces progesterone.

However, as a woman enters perimenopause, her ovaries contain fewer eggs and begin to produce less estrogen and progesterone. In response, the brain's pituitary gland steps up its production of FSH in an attempt to increase estrogen output. During this period of time, estrogen levels may fluctuate widely, but during the final couple of years before menopause, they steadily decline.

Normally, estrogen directs fat to be deposited in the hip and thigh area following puberty. This is why many, although not all, women tend to gain weight in this area during their reproductive years.

However, as estrogen levels decrease during menopause, fat storage shifts to the abdomen. Unlike the subcutaneous fat stored in your hips and thighs, excess visceral fat doesn't just affect your appearance and the way your clothes fit. It's also strongly linked to insulin resistance, heart disease and other health problems (2).

Weight Gain Around Menopause

In addition to the change in fat distribution, most women notice that their weight goes up several pounds during and after perimenopause. This seems to be due to a combination of factors.

First, lower levels of estrogen promote insulin resistance and higher levels of insulin in the blood, or hyperinsulinemia, that promotes weight gain (3, 4).

Secondly, research suggests that levels of the “hunger hormone” ghrelin increase in the early stages of perimenopause (5).

Moreover, low estrogen levels during and after menopause may impair production of leptin and neuropeptide Y, hormones that help regulate appetite and weight balance (6, 7). The resulting increase in appetite and lack of satiety can lead to overeating and weight gain.

However, some women put on weight even if they don't eat more than usual during menopause, due to the hormone changes previously discussed.

Finally, loss of muscle mass that occurs during menopause and the aging process can slow down metabolism, making it much easier to put on weight (8).

Low-Carb and Keto Diets for Menopausal Symptoms Weight Management

There is a growing body of research showing that low-carb and keto diets are very effective for weight loss.

A major benefit of being in ketosis is suppression of appetite, which may be due in part to lower ghrelin levels (9).

Indeed, a 2014 systematic review of 12 studies concluded that ketogenic diets do reduce hunger and appetite. Moreover, the authors defined a ketogenic diet as one that produced fasting β-hydroxybutyrate levels greater than or equal to 0.3 mM (10). This is actually a very mild level of ketosis that most people can achieve by limiting net carb intake to 50 grams or less per day.

Anecdotally, many women have reported losing weight during and after menopause by following a low-carb or keto lifestyle.

However, although middle-aged and older women have been included in some studies on carb restriction, there is surprisingly little research looking at the effects of this way of eating in menopausal women alone.

In a two-year randomized controlled trial (RCT) of 70 obese postmenopausal women, a low-carb, paleo diet led to greater reduction in abdominal fat and triglycerides than women following a low-fat diet (11).

In another RCT, 50 overweight or obese middle-aged women followed either a calorie-restricted diet or a non-calorie-restricted diet initially providing 20 grams of carb per day that was gradually increased by 10 grams a week over 12 weeks. Although the two groups lost similar amounts of weight, the low-carb group had a larger drop in triglycerides and greater improvement in cholesterol ratios than the calorie-restricted group (12).

It's worth pointing out that although the low-carb group started out eating a keto diet, they were no longer anywhere near ketosis at 140 grams of carb by the end of the study. This shows that following a very low carb approach resulting in high ketone levels is not imperative for weight loss.

Clearly, more high-quality studies on low-carb and keto diets need to be conducted in menopausal women. However, it stands to reason that eating in a way that lowers insulin levels and helps control hunger would be very beneficial for them.

Hot Flashes

Unfortunately, there is also a lack of formal research exploring the effects of keto or low-carb diets on hot flashes.

However, many women who start a keto diet report having fewer and less severe hot flashes. In several cases, the improvement seems to be rapid and significant.

According to retired neurosurgeon Dr. Larry McCleary, there's a biochemical reason for this effect.

In his book The Brain Trust Program, Dr. McCleary explains that the decline in estrogen during the menopausal transition reduces the action of glucose transporters responsible for delivering glucose to the brain. He states that this process is similar to what occurs in children with epilepsy and other seizure disorders, although menopausal women experience it to a much lesser extent.

Dr. McCleary says that women who suffer from hot flashes can reduce their frequency and severity by following a very-low-carb diet that provides the brain with ketones it can use as fuel. His dietary approach includes nutrient-dense foods like meat, fish, poultry, eggs, cheese, nuts, seeds, non-starchy vegetables, olive oil, and small amounts of berries. In addition, he recommends fats like coconut oil or MCT oil to naturally boost ketone levels.

Other Menopausal Symptoms

To date, there are no studies supporting carb restriction for mood swings,“brain fog,” irritability and other mental or emotional changes common during the menopause transition.

However, some menopausal women have reported that their mood, memory, and ability to concentrate improved once they switched to a keto way of eating.

In addition, some research suggests that nutritional ketosis may improve memory in older people with mild cognitive deficits (13).

Although high quality research on ketogenic diets for hot flashes and other menopausal symptoms is needed, the reports from women who have achieved beneficial effects are very encouraging.

How Many Carbs Per Day Should Women in Menopause Eat?

Again, based on the lack of research in this area, it is hard to make specific recommendations for the amount of carbs women in menopause should consume. However, generally speaking, restricting intake to less than 50 grams of net carbs per day will help suppress appetite, reduce insulin levels and increase insulin sensitivity, which can make weight loss or maintenance easier.

However, if your goal is to be in nutritional ketosis in order to relieve hot flashes, improve mood, or boost memory and concentration, you may need to stick to about 20-30 grams of net carb per day.

Best Low-Carb Foods for Menopause

In addition to keeping carbs low, there are some specific foods that may help boost fat loss and/or help reduce menopausal symptoms.

Flaxseed

Flaxseed may help relieve certain menopausal symptoms, especially hot flashes. However, the effects seem to vary from woman to woman, based on anecdotal reports and high-quality studies (14, 15).

To learn more about flax's health benefits, safety profile, and ways to include it in your diet, have a look at my article: Is Flaxseed Healthy? Safety Concerns, Benefits & Recommendations

Green Tea

Green tea is rich in catechins, which are potent antioxidants. It's also the best source of a specific catechin known as epigallocatechin gallate (EGCG), which has been credited with beneficial health effects on cardiovascular and metabolic health.

Studies in menopausal women have found that caffeinated green tea helps lower insulin in those with elevated levels, whereas decaffeinated green tea doesn't seem provide the same benefit (16, 17).

Fatty Fish

Fatty fish has been shown to reduce inflammation, lower triglycerides, improve artery function, and protect brain health. These effects are largely due to its high content of EPA and DHA, the long-chain omega-3 fatty acids found in salmon, sardines, mackerel and herring.

In an RCT of 87 postmenopausal women with metabolic syndrome, the women whose diets were supplemented with omega-3 fats had significant reductions in insulin resistance, blood pressure and inflammatory markers compared to those who followed the same diet without omega-3 supplementation (18).

To get the benefits of these omega-3 fatty acids, aim for a minimum of two 100-gram (3.5-ounce) servings of fatty fish per week.

Other Lifestyle Modifications for Menopause Physical Activity

Staying active is crucial during and after menopause. Studies in postmenopausal women have shown that regular exercise can help relieve stress, boost metabolism and fat burning, and prevent loss of muscle mass (19, 20, 21). In addition, physical activity may potentially relieve hot flashes in some women.

One study found that women who engaged in a six-month exercise program during menopause had lower hot flash scores than women who didn't exercise when researchers followed up on all the women four years later (20).

Although all forms of exercise are beneficial, strength training is by far the most effective for managing symptoms of menopause, slowing down the aging process, and improving body composition.

In a study of 32 postmenopausal women, performing high-volume resistance training three times a week for 16 weeks led to greater muscular strength, loss of belly fat and a decrease in inflammatory markers than less rigorous exercise (21).

Lifting weights for several repetitions three times a week seems to provide optimal results. However, if physical issues limit your ability to lift weights, you can still benefit from other types of exercise, including walking. The key is making regular exercise a part of your life and doing the best that you can.

Yoga

Yoga is well known for relieving stress. A few studies have found that yoga, tai chi and similar mind-body therapies may also improve certain menopausal symptoms, such as sleeping issues and hot flashes, in some women (22, 23, 24).

Moreover, yoga seems to increase overall well-being and satisfaction with life during the menopause transition.

In a controlled study of 260 menopausal women lasting 18 weeks, significant improvements in physical, psychological, and social quality of life scores occurred in the women who were assigned to the yoga group (24).

Acupuncture

Acupuncture is a form of Traditional Chinese Medicine that appears to be effective for hot flashes and improving sleep.

In one study of 209 women aged 45-60 who were having several hot flashes on a daily basis, 6 months of acupuncture treatments helped reduce the frequency of their hot flashes by more than 36%, whereas women in the control group who didn't receive acupuncture had a 6% increase in hot flash frequency (25).

Additionally, a 2016 detailed analysis of 31 studies concluded that acupuncture may significantly improve sleep quality in perimenopausal and postmenopausal women with sleeping issues (26).

Supplements Pycnogenol

Pycnogenol is also known as French maritime pine bark extract. It contains several antioxidants, including procyanidins, which are also found in cocoa, nuts, berries, and grapes.

Research suggests that pycnogenol may modestly reduce hot flashes, insomnia, mood swings and other menopausal symptoms (27, 28).

Is Pycnogenol Suitable for Everyone?

Pycnogenol seems to be safe for most women. However, because it may potentially stimulate the immune system, people with autoimmune disease are best off avoiding it. In addition, if you have a bleeding disorder or take blood thinners, you should speak with your doctor before taking pycnogenol.

Recommended dosage is 50 mg 1-2 times per day. You can get Pycnogenol on Amazon and many other health stores.

Other Supplements

A few of the more common herbs used to relieve menopausal symptoms include black cohosh, dong quai, and red clover. However, study results on these herbs have been mixed, and more research is needed to confirm that they are safe for long-term use.

Take Home Message

Menopause can be extremely challenging for many women.

Fortunately, there are many things that can help you through the menopause transition, starting with following a nutrient-dense ketogenic or low-carb diet. A very-low-carb lifestyle can help lower insulin levels, improve insulin sensitivity, keep your appetite under control and potentially even reduce hot flashes and other symptoms.

In addition, there are several health benefits of ketogenic or low-carb diets. Following this way of eating may reduce other heart disease risk factors, which is especially important once you lose the cardioprotective effects of estrogen.

It's important to understand that losing weight during menopause can be extremely tough even if you do everything right. Whether a low-carb or keto diet actually leads to weight loss will depend on a number of other factors, some of which you can control and others you can't, such as genetics.

Engaging in regular exercise, managing stress, and practicing other healthy behaviors that enhance your keto or low-carb lifestyle can improve your chances for maintaining a healthy weight and great quality of life during and after menopause.

http://ift.tt/2yo87xn

[sherristockman]

Simple Brain Training Techniques Can Turn You Into a Memory Master Dr. Mercola By Dr. Mercola How’s your memory these days? If you’re like most, you could probably use some help in this area. Your memory holds a record of your entire life and helps shape your identity, but the ability to form memories does not occur until around the age of five. In the video above, two-time world memory champion Alex Mullen and fellow medical student Cathy Chen explain a memorization system called Memory Palace, also known as Method of Loci,1 which can help you improve your short-term recall. The process involves using a space or location you’re familiar with to memorize unfamiliar or new things. The reason it works so well is because most people have very good spatial and visual memory. As noted by Chen, “Visualizing an image makes it way more memorable and interesting to your brain than, say, random names or numbers.” As an example, Chen and Mullen explain how you might memorize items on your grocery shopping list. You probably know your dining room really well, so to memorize “eggs” on your list, mentally travel into your dining room, look at a bowl of, say, fruit, and imagine a hen has laid eggs in your fruit bowl. Then, when you’re in the store, you can mentally travel around the space (your dining room), recall the bowl of fruit — and the funny image of eggs laid in the bowl. Another example: Imagine toothpaste smeared all over your placemats. When you recall the placemats, you automatically remember the item on your list, namely the toothpaste. You Too Can Become a Memory Master According to recent research,2,3,4 anyone can become a memory master by training their brain using these kinds of techniques. In fact, people who had never used memory techniques prior to the study were able to master it, and in just six weeks, their brains began resembling those of the world’s top-ranked memory masters. The study also confirmed what Chen and Mullen say — that the memory centers in memory masters’ brains communicate very strongly with their visual and spatial centers, and this appears to be a key to their impressive feats of memorization. As noted by CNN:5 “[Researcher Boris Nikolai] Konrad said this is because of how memory athletes train: by picturing familiar places and filling them with imaginary objects, like a cow eating moss to represent the city of Moscow.” Essentially, what you’re doing is improving and expanding the connectivity between different centers in your brain. You’re not altering the actual structure. Compared to using a technique like Memory Palace, memory training involving repetition showed only minor gains in recall. They also didn’t improve the connectivity in their brain, which was evaluated using brain scans. If you want to try it out or learn more about Memory Palace, visit MemoCamp.com.6 Other mnemonic devices — tools to help you remember words, information or concepts — include using: Acronyms (such as PUG for "pick up grapes") Visualizations (such as imagining a tooth to remember you have a dentist's appointment) Rhymes (if you need to remember a name, for instance, think "Shirley's hair is curly) Chunking, which is breaking up information into smaller "chunks" (such as organizing numbers into the format of a phone number) Other Activities That Help Improve Memory and Keep Your Brain Sharp Advances in brain research have revealed the human brain has remarkable plasticity, or the ability to regenerate and form new connections throughout your life. “Use it or lose it” applies here, and previous research7 has shown engaging in stimulating social activities, artistic pursuits and crafts such as knitting or quilting8 help keep your mind sharper with age and prevent cognitive decline. As reported in the Journal of Psychosocial Nursing and Mental Health Services:9 “Chess and bridge are leisure activities that demand working memory and reasoning skills. Older adults who play bridge score higher on working memory and reasoning measures compared to non-players and working crossword puzzles has also been associated with maintained cognition in older adults.” Other helpful pastimes include the following: • Learn a new language. Language lessons have been shown to provide a beneficial brain workout and increase neuronal connections10 • Meditate. While it may seem you’re not doing much of anything in terms of challenging your brain when meditating, research shows it alters the structure of your brain for the better and has a number of neurological benefits, including improved attention and concentration11 • Listen to Mozart. It's long been theorized that listening to music may boost your brainpower; you've probably heard of the "Mozart Effect," which suggests listening to classical music can help make you smarter. Indeed, research12 shows people who listen to Mozart’s classical music have an increase in brain wave activity linked to memory, understanding and problem solving. Interestingly, music composed by Beethoven showed no such effect. According to the researchers:13 “These results may be representative of the fact that Mozart's music is able to “activate” neuronal cortical circuits (circuits of nerve cells in the brain) related to attentive and cognitive functions” • Sniff rosemary oil. Engaging your olfactory senses may also have an effect on memory. Smells get routed through your olfactory bulb, the smell-analyzing region in your brain, which is closely connected to your amygdala and hippocampus, brain regions that handle memory and emotion. One study14 found people who sniffed rosemary essential oil performed better on memory tasks than those who did not. The aroma of peppermint has also been shown to enhance memory and increase alertness. Indeed, research shows that odors are especially effective as reminders of past experience, much more so than cues from other senses, such as sights or sounds15 • Laugh it up. Laughter has been shown to improve memory by reducing levels of the stress hormone cortisol.16 As explained by study co-author Lee Berk, doctor of public health: "It's simple, the less stress you have the better your memory. Humor reduces detrimental stress hormones like cortisol that decrease memory hippocampal neurons, lowers your blood pressure, and increases blood flow and your mood state … There are even changes in brain wave activity towards what's called the gamma wave band frequency, which also amp up memory and recall. So, indeed, laughter is turning out to be not only a good medicine, but also a memory enhancer …" Sources to Add to Your Brain Training Arsenal If you’re not quite ready to take up a foreign language, piano lessons or knitting, you may still be able to bolster the growth of new brain cells and neural connections by challenging your mind with various games and puzzles. Here are a few resources you can try: • Lumosity:17 This brain-training app provides personalized brain workouts using more than 50 different cognitive games designed to boost memory, attention, problem solving and more. • Brain HQ:18 Developed by Michael Merzenich, Ph.D., professor emeritus at the University of California, who has pioneered research in brain plasticity (neuroplasticity) for more than 30 years, Brain HQ is a computer-based brain-training program that can help you sharpen a range of skills, from reading and comprehension to improved memorization and more. Like Lumosity, the website allows you to track and monitor your progress over time. While there are many similar websites, Brain HQ is one of the oldest and most widely used. • Iota: Iota19 is a card game involving placing cards in grids according to simple rules that require complex moves and strategic thinking on your part. This game must be played with at least one other person, so it makes for a fun social activity while also improving spatial relation skills, visual discrimination and strategic thinking. • The Puzzle Book. Nancy Linde's “399 Games, Puzzles and Trivia Challenges”20 is a popular book with games designed to improve neurogenesis, or the formation of new brain cells. Each puzzle is designed to get your brain thinking in new ways and targets cognitive functions such as logical thought, language and attention. Physical Exercise Also Boosts Cognitive Functions and Memory Last, but certainly not least, no article on improving memory would be complete without at least a brief mention of physical exercise. As noted by psychiatrist Dr. John J. Ratey, author of “Spark: The Revolutionary New Science of Exercise and the Brain,” there’s overwhelming evidence that exercise produces large cognitive gains and helps fight dementia. For example, studies show those who exercise have a greater volume of gray matter in the hippocampal region, which is important for memory.21,22 Exercise also prevents age-related shrinkage of your brain,23 preserving both gray and white matter in your frontal, temporal and parietal cortexes, thereby preventing cognitive deterioration.24,25 One of the mechanisms by which your brain benefits from physical exercise is via a protein called brain derived neurotrophic factor (BDNF). Exercise initially stimulates the production of a protein called FNDC5, which in turn triggers the production of BDNF, which is a remarkable rejuvenator. In your brain, BDNF preserves existing brain cells26 and activates brain stem cells to convert into new neurons, effectively making your brain grow larger. Another mechanism at play here relates to a substance called β-hydroxybutyrate, which your liver produces when your metabolism is optimized to burn fat as fuel.27 Your brain can use both glucose and fat for fuel, but the latter is preferred. When glucose is depleted from exercise, your hippocampus switches over to use fat as a source of energy, and it is this fuel switchover that triggers the release of BDNF and subsequent cognitive improvement. When your blood sugar level declines, β-hydroxybutyrate serves as an alternative source of energy. That said, β-hydroxybutyrate also blocks histone enzymes that inhibit the production of BDNF. So, it seems your body is designed to improve BDNF production via a number of different pathways in response to physical exercise. Interestingly, research also shows that exercising four hours after learning something new helps you retain what you’ve just learned long-term.28,29 The same effect was not found when the exercise was done immediately after learning. Why this four-hour delay boosted memory retention is still unclear, but it appears to have something to do with the release of catecholamines, such as dopamine and norepinephrine — naturally occurring chemicals in your body known to improve memory consolidation. One way to boost these catecholamines is through exercise, and apparently delayed exercise is part of the equation. One of the best ways to have your body create ketones is to teach it to burn fat as your primary fuel. Not only will this radically improve your memory and brain function but will address the primary cause of chronic disease, which is mitochondrial dysfunction. One of the most effective ways to learn how to burn fat as your primary fuel is my new book "Fat for Fuel" which can be pre-ordered now with some exciting bonuses.

[hello-thefatlosshabit-blr]

“Typically, people who exercise, start eating better and becoming more productive at work. They smoke less and show more patience with colleagues and family. They use their credit cards less frequently and say they feel less stressed. Exercise is a keystone habit that triggers widespread change.” ― Charles Duhigg, The Power of Habit: Why We Do What We Do in Life and Business

The habit of getting up early each morning, exercising for at least 20-minutes and setting a positive tone for the rest of your day has numerous physical and psychological benefits.

Getting up is one of the hardest things we do each day. It gives you a mental edge over everyone else knowing you had the discipline to get up and get a workout in before you got to work or school. You’ll begin the day with a sense of accomplishment. It is like walking around with a secret.

Morning exercise stimulates your body and your mind. Science has proven that morning exercise is not just good for your body, it is good for your brain. Everyone knows that morning exercise elevates their metabolism for hours, but what most people don’t know, is that it also stimulates the formation of new neurons and the production of brain-derived neurotrophic factor (BDNF), which is essential to the health of our brain.[i] The latest research studies demonstrate that these new neurons that are created through exercise are able to map themselves into our existing network of connections to boost mental performance, like adding RAM to a computer.[ii]

Following your workouts with reading or audiobooks is a great way to take advantage of this opportunity to map new information. Exercise is more about feeling good than looking good. People that exercise regularly are much less likely to suffer from depression or other psychological ailments. Daily exercise is often called a keystone habit because of its power to transform our lives.[iii] The benefits of regular exercise are less stress, increased patience, higher productivity, improved mood, focus, confidence and impulse control lead to the development of multiple good habits. I believe it is because when we feel better, we do better.

[i] Sama F Sleiman, Jeffrey Henry, Rami Al-Haddad, Lauretta El Hayek, Edwina Abou Haidar, Thomas Stringer, Devyani Ulja, Saravanan S Karuppagounder, Edward B Holson, Rajiv R Ratan, Ipe Ninan, and Moses V Chao, “Exercise promotes the expression of brain derived neurotrophic factor (BDNF) through the action of the ketone body β-hydroxybutyrate,” published online 2016 Jun 2. doi:  10.7554/eLife.15092

[ii] Dr. Douglas Fields, “Brain Health: How Exercise Can Stimulate the Birth of New Neurons” , Huffington Post, THE BLOG 12/04/2010, Updated May 25, 2011

[iii] R.L. Adams, “5 Keystone Habits to Help Supercharge Your Success,” Huffington Post, THE BLOG 09/08/2015 Updated Sep 04, 2016

  “Typically, people who exercise, start eating better and becoming more productive at work. They smoke less and show more patience with colleagues and family. They use their credit cards less frequently and say they feel less stressed. Exercise is a keystone habit that triggers widespread change.” ― Charles Duhigg, The Power of Habit: Why We Do What We Do in Life and BusinessDaily exercise is often called a keystone habit because of its power to transform our lives. “Typically, people who exercise, start eating better and becoming more productive at work. They smoke less and show more patience with colleagues and family.

[hello-thefatlosshabit-blr]

The habit of getting up early each morning, exercising for at least 20-minutes and setting a positive tone for the rest of your day has numerous physical and psychological benefits.

Getting up is one of the hardest things we do each day. It gives you a mental edge over everyone else knowing you had the discipline to get up and get a workout in before you got to work or school. You’ll begin the day with a sense of accomplishment. It is like walking around with a secret.

Morning exercise stimulates your body and your mind. Science has proven that morning exercise is not just good for your body, it is good for your brain. Everyone knows that morning exercise elevates their metabolism for hours, but what most people don’t know, is that it also stimulates the formation of new neurons and the production of brain-derived neurotrophic factor (BDNF), which is essential to the health of our brain.[i] The latest research studies demonstrate that these new neurons that are created through exercise are able to map themselves into our existing network of connections to boost mental performance, like adding RAM to a computer.[ii]

Following your workouts with reading or audiobooks is a great way to take advantage of this opportunity to map new information. Exercise is more about feeling good than looking good. People that exercise regularly are much less likely to suffer from depression or other psychological ailments. Daily exercise is often called a keystone habit because of its power to transform our lives.[iii] The benefits of regular exercise are less stress, increased patience, higher productivity, improved mood, focus, confidence and impulse control lead to the development of multiple good habits. I believe it is because when we feel better, we do better.

[i] Sama F Sleiman, Jeffrey Henry, Rami Al-Haddad, Lauretta El Hayek, Edwina Abou Haidar, Thomas Stringer, Devyani Ulja, Saravanan S Karuppagounder, Edward B Holson, Rajiv R Ratan, Ipe Ninan, and Moses V Chao, “Exercise promotes the expression of brain derived neurotrophic factor (BDNF) through the action of the ketone body β-hydroxybutyrate,” ublished online 2016 Jun 2. doi:  10.7554/eLife.15092

[ii] Dr. Douglas Fields, “Brain Health: How Exercise Can Stimulate the Birth of New Neurons” , Huffington Post, THE BLOG 12/04/2010, Updated May 25, 2011

[iii] R.L. Adams, “5 Keystone Habits to Help Supercharge Your Success,” Huffington Post, THE BLOG 09/08/2015 Updated Sep 04, 2016

Daily exercise is often called a keystone habit because of its power to transform our lives. It sets a positive tone for the rest of our day and has numerous physical and psychological benefits. The habit of getting up early each morning, exercising for at least 20-minutes and setting a positive tone for the rest of your day has numerous physical and psychological benefits.

[hello-thefatlosshabit-blr]

The habit of getting up early each morning, exercising for at least 20-minutes and setting a positive tone for the rest of your day has numerous physical and psychological benefits. Getting up is one of the hardest things we do each day. It gives you a mental edge over everyone else knowing you had the discipline to get up and get a workout in before you even got to work or school. You’ll begin the day with a sense of accomplishment. It is like walking around with a secret.

Morning exercise stimulates your body and your mind. Science has proven that morning exercise is not just good for your body, it is good for your brain. Everyone knows that morning exercise elevates their metabolism for hours, but what most people don’t know, is that it also stimulates the formation of new neurons and the production of brain-derived neurotrophic factor (BDNF), which is essential to the health of our brain.[i] The latest research studies demonstrate that these new neurons that are created through exercise are able to map themselves into our existing network of connections to boost mental performance, like adding RAM to a computer.[ii]

Following your workouts with reading or audiobooks is a great way to take advantage of this opportunity to map new information. Exercise is more about feeling good than looking good. People that exercise regularly are much less likely to suffer from depression or other psychological ailments. Daily exercise is often called a keystone habit because of its power to transform our lives.[iii] The benefits of regular exercise are: less stress, increased patience, higher productivity, improved mood, focus, confidence and impulse control lead to the development of multiple good habits. I believe it is because when we feel better, we do better.

[i] Sama F Sleiman, Jeffrey Henry, Rami Al-Haddad, Lauretta El Hayek, Edwina Abou Haidar, Thomas Stringer, Devyani Ulja, Saravanan S Karuppagounder, Edward B Holson, Rajiv R Ratan, Ipe Ninan, and Moses V Chao, “Exercise promotes the expression of brain derived neurotrophic factor (BDNF) through the action of the ketone body β-hydroxybutyrate,” ublished online 2016 Jun 2. doi:  10.7554/eLife.15092

[ii] Dr. Douglas Fields, “Brain Health: How Exercise Can Stimulate the Birth of New Neurons” , Huffington Post, THE BLOG 12/04/2010, Updated May 25, 2011

[iii] R.L. Adams, “5 Keystone Habits to Help Supercharge Your Success,” Huffington Post, THE BLOG 09/08/2015 Updated Sep 04, 2016

Daily exercise is often called a keystone habit because of its power to transform our lives. It sets a positive tone for the rest of our day and has numerous physical and psychological benefits. The habit of getting up early each morning, exercising for at least 20-minutes and setting a positive tone for the rest of your day has numerous physical and psychological benefits.

[hello-thefatlosshabit-blr]

The habit of getting up early each morning, exercising for at least 20-minutes and setting a positive tone for the rest of your day has numerous physical and psychological benefits. Getting up is one of the hardest things we do each day. It gives you a mental edge over everyone else knowing you had the discipline to get up and get a workout in before you even got to work or school. You’ll begin the day with a sense of accomplishment. It is like walking around with a secret.

Morning exercise stimulates your body and your mind. Science has proven that morning exercise is not just good for your body, it is good for your brain. Everyone knows that morning exercise elevates their metabolism for hours, but what most people don’t know, is that it also stimulates the formation of new neurons and the production of brain-derived neurotrophic factor (BDNF), which is essential to the health of our brain.[i] The latest research studies demonstrate that these new neurons that are created through exercise are able to map themselves into our existing network of connections to boost mental performance, like adding RAM to a computer.[ii]

Following your workouts with reading or audiobooks is a great way to take advantage of this opportunity to map new information. Exercise is more about feeling good than looking good. People that exercise regularly are much less likely to suffer from depression or other psychological ailments. Daily exercise is often called a keystone habit because of its power to transform our lives.[iii] The benefits of regular exercise are: less stress, increased patience, higher productivity, improved mood, focus, confidence and impulse control lead to the development of multiple good habits. I believe it is because when we feel better, we do better.

[i] Sama F Sleiman, Jeffrey Henry, Rami Al-Haddad, Lauretta El Hayek, Edwina Abou Haidar, Thomas Stringer, Devyani Ulja, Saravanan S Karuppagounder, Edward B Holson, Rajiv R Ratan, Ipe Ninan, and Moses V Chao, “Exercise promotes the expression of brain derived neurotrophic factor (BDNF) through the action of the ketone body β-hydroxybutyrate,” ublished online 2016 Jun 2. doi:  10.7554/eLife.15092

[ii] Dr. Douglas Fields, “Brain Health: How Exercise Can Stimulate the Birth of New Neurons” , Huffington Post, THE BLOG 12/04/2010, Updated May 25, 2011

[iii] R.L. Adams, “5 Keystone Habits to Help Supercharge Your Success,” Huffington Post, THE BLOG 09/08/2015 Updated Sep 04, 2016

Daily exercise is often called a keystone habit because of its power to transform our lives. It sets a positive tone for the rest of our day and has numerous physical and psychological benefits. The habit of getting up early each morning, exercising for at least 20-minutes and setting a positive tone for the rest of your day has numerous physical and psychological benefits.