Monthly Archives: October 2018

Beauty is skin-deep: why our complexion is so important to us

Oct 31

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Beauty is skin-deep: why our complexion is so important to us

Rodney Sinclair

Author

  1. Professor of Dermatology, University of Melbourne

Disclosure statement

Rodney Sinclair does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.

Partners

University of Melbourne provides funding as a founding partner of The Conversation AU.

Victoria State Government provides funding as a strategic partner of The Conversation AU.

View current jobs from University of Melbourne

This article is part of our series about skin: why we have it, what it does, and what can go wrong. Read other articles in the series here.

We’re all attracted to a beautiful face. We like to look at them, we feel drawn to them and we aspire to have one. Many researchers and others have investigated what we humans identify as “beautiful”: symmetry, large evenly spaced eyes, white teeth, a well-proportioned nose and of course, a flawless complexion. The skin is of utmost importance when people judge someone as beautiful.

When choosing a mate, men rank female beauty more highly than women rate male appearance. Female beauty is thought to signal youth, fertility and health.

Beauty can also signal high status. People with “plain looks” earn about 10% less than people who are average-looking, who in turn earn around 5% less than people who are good-looking.

Read more: The skin is a very important (and our largest) organ: what does it do?

Skin as a marker of health and beauty

Even the best facial structure can be unbalanced by skin that is flawed.

There are many skin conditions that are perfectly natural, yet because of our beliefs around skin and health, these can cause the sufferers extreme self-consciousness.

Examples include: chloasma, the facial pigmentation that often occurs during pregnancy; starburst telangiectasias, the broken capillaries that appear on the lower thighs and calves of many women as they age; and dermatosis papulosa nigra, the brown marks that accumulate on the upper cheeks and temples, especially in people of Asian or African descent.

Chloasma (pigmentation) often affects pregnant women. from http://www.shutterstock.com

Teenagers with acne are more likely to withdraw socially. It may impair school performance and result in severe depression and even suicide.

There are hundreds of skin diseases that can change facial appearance, including rashes such as rosacea and skin cancers. Surgery for skin cancer can leave noticeable marks and scars that make the survivor self-conscious.

Read more: Why does Australia have so much skin cancer? (Hint: it’s not because of an ozone hole)

Industries built on our self-consciousness

Perhaps alongside the greying of the hair, skin is the most visible sign of ageing. As we age the skin changes. These changes are most pronounced in the areas exposed daily to the sun, such as the face, neck and the backs of our hands.

There the skin thins, loses volume and elasticity and becomes dull. Dark rings develop under the eyes. Wrinkles appear. The skin sags and blemishes and scars accumulate.

Despite having no negative physical health effects, acne can cause major self-esteem problems in youth. from http://www.shutterstock.com

People spend a lot of money in attempts to regain their youthful appearance. The global cosmetics industry is worth about US$500 billion. Sales of skin and sun care products, make-up and colour cosmetics generate over 36% of the worldwide cosmetic market.

We use foundation makeup to conceal freckles and blemishes, moisturisers and fillers to hide dryness, concealers to disguise broken capillaries and pimples. And increasingly people are using botox to remove wrinkles, fillers to replace volume, and laser to remove flaws from the top layer of skin.

Read more: Common skin rashes and what to do about them

We should all use sunscreen to protect the skin from sun damage and prescription medications to cure the skin of diseases when necessary.

In 2018, we find ourselves living longer, working later and remarrying more. We’re having to trade on our beauty much later in life.

In a better world, beauty would be irrelevant. Unfortunately in our world it’s one of our most valuable assets. The best we can do is to protect our skin from sunburn, seek advice from a dermatologist when we notice any skin problems, and accept we weren’t born with the skin of Beyonce.

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Five types of food to increase your psychological well-being

Oct 29

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Five types of food to increase your psychological well-being

Foods that contain omega 3 have been found to increase brain function. from http://www.shutterstock.com

Authors

  1. Academic Tutor and Lecturer, Southern Cross University

  2. Lecturer in Evidence Based Health Care, Southern Cross University

Disclosure statement

Megan Lee receives funding from Southern Cross University and Santos Organics

Joanne Bradbury receives funding from the Australian Traditional-Medicinal Society (ATMS), Santos Organics, and Metagenics to support academic research

Partners

We all know eating “healthy” food is good for our physical health and can decrease our risk of developing diabetes, cancer, obesity and heart disease. What is not as well known is that eating healthy food is also good for our mental health and can decrease our risk of depression and anxiety.

Mental health disorders are increasing at an alarming rate and therapies and medications cost $US2.5 trillion dollars a year globally.

There is now evidence dietary changes can decrease the development of mental health issues and alleviate this growing burden. Australia’s clinical guidelines recommend addressing diet when treating depression.

Recently there have been major advances addressing the influence certain foods have on psychological well-being. Increasing these nutrients could not only increase personal well-being but could also decrease the cost of mental health issues all around the world.

Read more: You are what you eat: how diet affects mental well-being

1. Complex carbohydrates

One way to increase psychological well-being is by fuelling brain cells correctly through the carbohydrates in our food. Complex carbohydrates are sugars made up of large molecules contained within fibre and starch. They are found in fruit, vegetables, and wholegrains and are beneficial for brain health as they release glucose slowly into our system. This helps stabilise our mood.

Simple carbohydrates found in sugary snacks and drinks create sugar highs and lows that rapidly increase and decrease feelings of happiness and produce a negative effect on our psychological well-being.

We often use these types of sugary foods to comfort us when we’re feeling down. But this can create an addiction-like response in the brain, similar to illicit drugs that increase mood for the short term but have negative long-term effects.

Increasing intake of complex carbohydrates and decreasing sugary drinks and snacks could be the first step in increased happiness and well-being.

Avoiding sugar highs and lows stabilises our mood. from shutterstock.com.au

Read more: Poor nutrition can put children at higher risk of mental illness

2. Antioxidants

Oxidation is a normal process our cells carry out to function. Oxidation produces energy for our body and brain. Unfortunately, this process also creates oxidative stress and more of this happens in the brain than any other part of the body.

Chemicals that promote happiness in the brain such as dopamine and serotonin are reduced due to oxidation and this can contribute to a decrease in mental health. Antioxidants found in brightly coloured foods such as fruit and vegetables act as a defence against oxidative stress and inflammation in the brain and body.

Antioxidants also repair oxidative damage and scavenge free radicals that cause cell damage in the brain. Eating more antioxidant-rich foods can increase the feel-good chemicals in our brain and heighten mood.

Antioxidants can help restore the happy chemicals in the brain. http://www.shutterstock.com.au

3. Omega 3

Omega 3 are polyunsaturated fatty acids that are involved in the process of converting food into energy. They are important for the health of the brain and the communication of its feel-good chemicals dopamine, serotonin and norepinephrine.

Omega 3 fatty acids are commonly found in oily fish, nuts, seeds, leafy vegetables, eggs, and in grass fed meats. Omega 3 has been found to increase brain functioning, can slow down the progression of dementia and may improve symptoms of depression.

Omega 3 are essential nutrients that are not readily produced by the body and can only be found in the foods we eat, so it’s imperative we include more foods high in omega 3 in our everyday diet.

Omega 3 has been found to slow the progress of dementia. from http://www.shutterstock.com

Read more: Mellow yellow? The mood and cognitive effects of curcumin from turmeric

4. B vitamins

B vitamins play a large role in the production of our brain’s happiness chemicals serotonin and dopamine and can be found in green vegetables, beans, bananas, and beetroot. High amounts of vitamins B6, B12, and folate in the diet have been known to protect against depression and too low amounts to increase the severity of symptoms.

Vitamin B deficiency can result in a reduced production of happiness chemicals in our brain and can lead to the onset of low mood that could lead to mental health issues over a long period. Increasing B vitamins in our diet could increase the production of the feel good chemicals in our brain which promote happiness and well-being.

B vitamins can protect against depression. from http://www.shutterstock.com

5. Prebiotics and probiotics

The trillions of good and bad bacteria living in our tummies also influence our mood, behaviour and brain health. Chemical messengers produced in our stomach influence our emotions, appetite and our reactions to stressful situations.

Prebiotics and probiotics found in yoghurt, cheese and fermented foods such as kombucha, sauerkraut and kimchi work on the same pathways in the brain as antidepressant medications and studies have found they might have similar effects.

Prebiotics and Probiotics have been found to suppress immune reactions in the body, reduce inflammation in the brain, decrease depressed and anxious states and elevate happy emotions.

Incorporating these foods into our diet will not only increase our physical health but will have beneficial effects on our mental health, including reducing our risk of disorders such as depression and anxiety.

Fermented foods affect the same pathways as anti-depressant medications. from ww

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The history of natural progesterone, the never-ending story.

Oct 28

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Climacteric. 2018 Aug;21(4):308-314. doi: 10.1080/13697137.2018.1462792. Epub 2018 May 28.

The history of natural progesterone, the never-ending story.

Piette P1.

Author information

Abstract

The term progesterone should only be used for the natural hormone produced by the ovaries or included in a registered drug. The modern history of progesterone begins with the first book-length description of the female reproductive system including the corpus luteum and later with the Nobel Prize winner, Adolf Butenandt who took a crucial step when he succeeded in converting pregnanediol into a chemically pure form of progesterone, the corpus luteum hormone. The deficient production of progesterone was shown first to be the cause of the luteal-phase deficiency responsible for infertility and early pregnancy loss due to inadequate secretory transformation of the endometrium. Later, progesterone was confirmed to be the best and safest method of providing luteal-phase support in assisted reproductive technology.

Progesterone provides adequate endometrial protection and is suggested to be the optimal progestagen in menopausal hormone therapy in terms of cardiovascular effects, venous thromboembolism, probably stroke and even breast cancer risk

. Neuroprotective effects of progesterone have also been demonstrated in several of experimental models including cerebral ischemic stroke and Alzheimer’s disease.

Vaginal progesterone was shown to decrease the risk of preterm birth in women with a mid-trimester sonographic short cervix and to improve perinatal outcomes in singleton and twin gestations.

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Menopausal hormone therapy and breast cancer

Oct 24

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Climacteric. 2018 Oct 9:1-8. doi: 10.1080/13697137.2018.1514008. [Epub ahead of print]

Menopausal hormone therapy and breast cancer: what is the evidence from randomized trials?

Hodis HN1, Sarrel PM2,3.

Author information

Abstract

The relationship between menopausal hormone therapy (HT) and breast cancer is complex and further complicated by misinformation, perception, and overgeneralization of data. These issues are addressed in this mini-review through the lens of the Women’s Health Initiative (WHI) that has colored the view of HT and breast cancer. In the WHI, unopposed conjugated equine estrogen (CEE) reduced breast cancer risk and mortality. In the WHI CEE plus continuously combined medroxyprogesterone acetate (MPA) trial, although the hazard ratio (HR) was elevated it was statistically non-significant for an association between CEE + MPA and breast cancer. In fact, the increased HR was not due to an increased breast cancer incidence rate in women randomized to CEE + MPA therapy but rather due to a decreased and unexpectedly low breast cancer rate in the subgroup of women with prior HT use randomized to placebo. For women who were HT naïve when randomized to the WHI, the breast cancer incidence rate was not affected by CEE + MPA therapy relative to placebo for up to 11 years of follow-up. The current state of science indicates that HT may or may not cause breast cancer but the totality of data neither establish nor refute this possibility. Further, any association that may exist between HT and breast cancer appears to be rare and no greater than other medications commonly used in clinical medicine.

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Hot flushes and chronic illness

Oct 22

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Hot flushes in the menopause are not so benign as many people think. The evidence is accumulating that they should be treated, preferably with oestrogen, in order to avoid further disease in the future.
 
Climacteric. 2017 Apr 28:1-7. doi: 10.1080/13697137.2017.1315089. [Epub ahead of print]

Vasomotor symptoms in menopause: a biomarker of cardiovascular disease risk and other chronic diseases?

Biglia N1, Cagnacci A2, Gambacciani M3, Lello S4, Maffei S5, Nappi RE6.

Author information

1
a Department of Obstetrics and Gynecology , University of Torino School of Medicine, Ospedale Mauriziano Umberto I , Torino , Italy.
2
b Department of Obstetrics, Gynecology and Pediatrics, Gynecology and Obstetrics Unit , Azienda Policlinico of Modena , Modena , Italy.
3
c Department of Obstetrics and Gynecology , Pisa University Hospital , Pisa , Italy.
4
d Department of Woman and Child Health , Policlinico Gemelli Foundation , Rome , Italy.
5
e Cardiovascular Gynecological Endocrinology Unit, Cardiovascular Endocrinology and Metabolism Department , Italian National Research Council – Regione Toscana “G. Monasterio Foundation” , Pisa , Italy.
6
f Research Center for Reproductive Medicine, Gynecological Endocrinology and Menopause, IRCCS S. Matteo Foundation, Department of Clinical, Surgical, Diagnostic and Pediatric Sciences , University of Pavia , Pavia , Italy.

Abstract

Menopausal disorders may include shorter-term symptoms, such as hot flushes and night sweats (vasomotor symptoms, VMS) and longer-term chronic conditions such as cardiovascular disease (CVD), osteoporosis, and cognitive impairment. Initially, no clear link between the shorter-term symptoms and longer-term chronic conditions was evident and these disorders seemed to occur independently from each other. However, there is a growing body of evidence demonstrating that VMS may be a biomarker for chronic disease. In this review, the association between VMS and a range of chronic postmenopausal conditions including CVD, osteoporosis, and cognitive decline is discussed. Prevention of CVD in women, as for men, should be started early, and effective management of chronic disease in postmenopausal women has to start with the awareness that VMS during menopause are harbingers of things to come and should be treated accordingly.

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Breast cancer and exercise: The role of adiposity and immune markers

Oct 21

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The focus of the study depicted in this paper is to explore the relationship between breast cancer and exercise. The outcomes of this study propose that the exercise decreases adiposity. Adipose cells are in a pro–inflammatory state, hence exercise decreases inflammation induced by adipose cells. Exercise decreases the risk of breast cancer.

  • Currently, breast cancer accounts for a quarter of all cancers and 15% of cancer–specific deaths amongst females.
  • The worldwide occurrence of breast cancer has increased in the last decade whilst the mortality rate has reduced.
  • Exercise can be beneficial to breast cancer patients through changes in adiposity and immune responses.
  • Even though there is some proof supporting the improvement of fat metabolism and immune function after an exercise program in breast cancer, randomized controlled studies are constrained and require further comprehensive examination in this population group.
  • Herein, they recognize the known impacts of exercise programs on adiposity and immunological markers which can improve breast cancer outcomes.

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Alternative cancer treatments: 10 options to consider

Oct 16

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Alternative cancer treatments: 10 options to consider

Alternative cancer treatments can’t cure your cancer, but they may provide some relief from signs and symptoms.

By Mayo Clinic Staff

Many people with cancer are interested in trying anything that may help them, including complementary and alternative cancer treatments. If cancer makes you feel as if you have little control over your health, alternative cancer treatments may offer some feeling of control. But many alternative cancer treatments are unproved and some may even be dangerous.

To help you sort out the good from the bad, here are 10 alternative cancer treatments that are generally safe. Plus, there is growing evidence that these 10 alternative cancer treatments may provide some benefit.

How can alternative medicine help people with cancer?

Alternative cancer treatments may not play a direct role in curing your cancer, but they may help you cope with signs and symptoms caused by cancer and cancer treatments. Common signs and symptoms such as anxiety, fatigue, nausea and vomiting, pain, difficulty sleeping, and stress may be lessened by alternative treatments.

Integrating the best of evidence-based complementary and alternative cancer treatments with the treatments you receive from your doctor may help relieve many of the symptoms associated with cancer and its treatment. Discuss all of your options with your doctor and together you can determine which strategies might work for you and which are likely to have no benefit.

Work closely with your doctor to determine the right balance between traditional medicines and alternative cancer treatments. While complementary and alternative cancer treatments, such as acupuncture, may reduce nausea or pain, they generally aren’t powerful enough to replace cancer medications from your doctor.

If you’re experiencing: Then consider trying:
Anxiety Hypnosis, massage, meditation, relaxation techniques
Fatigue Exercise, massage, relaxation techniques, yoga
Nausea and vomiting Acupuncture, aromatherapy, hypnosis, music therapy
Pain Acupuncture, aromatherapy, hypnosis, massage, music therapy
Sleep problems Exercise, relaxation techniques, yoga
Stress Aromatherapy, exercise, hypnosis, massage, meditation, tai chi, yoga

Which alternative cancer treatments are worth trying?

These 10 alternative cancer treatments have shown some promise in helping people with cancer. Talk to your doctor if you’re interested in trying:

  • Acupuncture. During acupuncture treatment, a practitioner inserts tiny needles into your skin at precise points. Studies show acupuncture may be helpful in relieving nausea caused by chemotherapy. Acupuncture may also help relieve certain types of pain in people with cancer.

    Acupuncture is safe if it’s performed by a licensed practitioner using sterile needles. Ask your doctor for names of trusted practitioners. Acupuncture isn’t safe if you’re taking blood thinners or if you have low blood counts, so check with your doctor first.

  • Aromatherapy. Aromatherapy uses fragrant oils to provide a calming sensation. Oils, infused with scents such as lavender, can be applied to your skin during a massage, or the oils can be added to bath water. Fragrant oils can also be heated to release their scents into the air. Aromatherapy may be helpful in relieving nausea, pain and stress.Aromatherapy can be performed by a practitioner, or you can use aromatherapy on your own. Aromatherapy is safe, though oils applied to your skin can cause allergic reactions. People with cancer that is estrogen sensitive, such as some breast cancers, should avoid applying large amounts of lavender oil and tea tree oil to the skin.
  • Exercise. Exercise may help you manage signs and symptoms during and after cancer treatment. Gentle exercise may help relieve fatigue and stress and help you sleep better. Many studies now show that an exercise program may help people with cancer live longer and improve their overall quality of life.If you haven’t already been exercising regularly, check with your doctor before you begin an exercise program. Start slowly, adding more exercise as you go. Aim to work your way up to at least 30 minutes of exercise most days of the week.
  • Hypnosis. Hypnosis is a deep state of concentration. During a hypnotherapy session, a therapist may hypnotize you by talking in a gentle voice and helping you relax. The therapist will then help you focus on goals, such as controlling your pain and reducing your stress.Hypnosis may be helpful for people with cancer who are experiencing anxiety, pain and stress. It may also help prevent anticipatory nausea and vomiting that can occur if chemotherapy has made you sick in the past. When performed by a certified therapist, hypnosis is safe. But tell your therapist if you have a history of mental illness.
  • Massage. During a massage, your practitioner kneads your skin, muscles and tendons in an effort to relieve muscle tension and stress and promote relaxation. Several massage methods exist. Massage can be light and gentle, or it can be deep with more pressure.Studies have found massage can be helpful in relieving pain in people with cancer. It may also help relieve anxiety, fatigue and stress.

    Massage can be safe if you work with a knowledgeable massage therapist. Many cancer centers have massage therapists on staff, or your doctor can refer you to a massage therapist who regularly works with people who have cancer.

    Don’t have a massage if your blood counts are very low. Ask the massage therapist to avoid massaging near surgical scars, radiation treatment areas or tumors. If you have cancer in your bones or other bone diseases, such as osteoporosis, ask the massage therapist to use light pressure, rather than deep massage.

  • Meditation. Meditation is a state of deep concentration when you focus your mind on one image, sound or idea, such as a positive thought. When meditating, you might also do deep-breathing or relaxation exercises. Meditation may help people with cancer by relieving anxiety and stress.Meditation is generally safe. You can meditate on your own for a few minutes once or twice a day or you can take a class with an instructor.
  • Music therapy. During music therapy sessions, you might listen to music, play instruments, sing songs or write lyrics. A trained music therapist may lead you through activities designed to meet your specific needs, or you may participate in music therapy in a group setting. Music therapy may help relieve pain and control nausea and vomiting.Music therapy is safe and doesn’t require any musical talent to participate. Many medical centers have certified music therapists on staff.
  • Relaxation techniques. Relaxation techniques are ways of focusing your attention on calming your mind and relaxing your muscles. Relaxation techniques might include activities such as visualization exercises or progressive muscle relaxation.Relaxation techniques may be helpful in relieving anxiety and fatigue. They may also help people with cancer sleep better.

    Relaxation techniques are safe. Typically a therapist leads you through these exercises and eventually you may be able to do them on your own or with the help of guided relaxation recordings.

  • Tai chi. Tai chi is a form of exercise that incorporates gentle movements and deep breathing. Tai chi can be led by an instructor, or you can learn tai chi on your own following books or videos. Practicing tai chi may help relieve stress.Tai chi is generally safe. The slow movements of tai chi don’t require great physical strength, and the exercises can be easily adapted to your own abilities. Still, talk to your doctor before beginning tai chi. Don’t do any tai chi moves that cause pain.
  • Yoga. Yoga combines stretching exercises with deep breathing. During a yoga session, you position your body in various poses that require bending, twisting and stretching. There are many types of yoga, each with its own variations.Yoga may provide some stress relief for people with cancer. Yoga has also been shown to improve sleep and reduce fatigue.

    Before beginning a yoga class, ask your doctor to recommend an instructor who regularly works with people with health concerns, such as cancer. Avoid yoga poses that cause pain. A good instructor can give you alternative poses that are safe for you.

You may find some alternative treatments work well together. For instance, deep breathing during a massage may provide further stress relief

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Brain Health -Pillar 4

Oct 15

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Increased consciousness and cognition is the final frontier of Alzheimer’s prevention. Developing your Spiritual Fitness, or psycho-spiritual well-being, may very well help you reduce your risk of Mild Cognitive Impairment (MCI) and even Alzheimer’s.

Spiritual Fitness is gained by following the ARPF’s Alzheimer’s Prevention Program, and especially the second Pillar: Stress Management. Sometimes it comes automatically with maturity as well.

Aspects of Spiritual Fitness are outlined here:

  • Socialization or being with like-minded people
  • Acceptance and forgiveness of yourself and others
  • Patience and allowing yourself to be in the moment
  • Compassion and empathy towards yourself and others
  • Purpose or meaning in life via self-discovery and building your legacy
  • Sense of spirituality, regardless of origin or religion, makes you happier
  • Volunteering or service without thought of self-reward is a very beneficial, life-affirming act

Modern research suggests that some of the most striking brain benefits of Spiritual Fitness are:

  • Reversal of amyloid plaque, which may increase risk of Alzheimer’s
  • Improvement in your genes via healthier telomeres
  • Slowing of Alzheimer’s progression

Finally, Spiritual Fitness may also contribute to brain health and is a proven defense against Mild Cognitive Impairment (MCI) and even Alzheimer’s. Spiritual fitness is the combination of attributes of psychological well-being, such as contentment, socialization, and having a purpose or mission in life, combined with spiritual well-being, that includes service to others and the ongoing search for peace of mind. Spiritual fitness contributes directly to your ability to maintain a high level of mental function as you age.

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Brain Health- Pillar 3

Oct 14

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Contrary to popular belief, memory loss is neither a normal nor natural process of aging. But, if you want to maintain the strength and vitality of your brain as you age, you must take a proactive role. Just as your body needs strength-building exercise to keep your muscles fit, so does your brain.

Let’s take a look at the benefits of both forms of exercise and introduce you to the exciting practice of brain aerobics—mental gymnastics for your brain!

The Importance of Physical Exercise

Did you know that regular physical exercise can reduce your risk for developing Alzheimer’s disease by up to a stunning 50%? Moreover, studies have shown that women from age 40 to 60 who exercised regularly were seen to have a dramatic reduction in memory loss and cognitive decline. That’s right– they kept their brain power at optimal strength! More recent findings suggest that an overall active lifestyle is the key to brain and body health.

To see the best benefits of your exercise program, the latest research reveals that the magic number for maintaining cognitive fitness with age and preventing Alzheimer’s is to work up to a level of 150 minutes per week of a combination of cardio exercise and strength training. Great ways to get in your aerobic exercise include brisk walking, jogging, dancing, swimming, and playing tennis, or going to the gym and utilizing an elliptical, treadmill or stationary bike.

Anything that gets your heart pumping and your muscles moving is heading you in the right direction to better overall health. Plus when you include strength training (e.g., weights, resistance machines, isometrics, etc.), you maintain your muscle mass and prevent osteoporosis and related illness.

Keep reading to discover how you can work out your brain to keep it in the same good shape as your renewed body, in your goal to prevent Alzheimer’s disease.

Benefiting from Brain Aerobics

Neurologists report that mental exercise can reduce your chance of developing Alzheimer’s disease by up to 70%. With numbers like that, it’s amazing that everyone isn’t exercising their brains more often. Get a head start by spending at least 20 minutes, three times a week doing mental exercises.

Don’t know what brain aerobics are? It’s simple. Whenever you challenge your brain with novel tasks (anything new or different), you’re exercising your brain and improving brain function. In order for an activity to be considered brain aerobics, three conditions must be met. The activity needs to:

Mind Games generously donated by Cranium Crunches

  • Engage your attention.
  • Involve more than one of your senses.
  • Break a routine activity in an unexpected, nontrivial way.

Some examples of fantastic, brain-building mental exercises include reading, writing, playing board games, and doing crossword puzzles.

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Brain Health – Pillar 2

Oct 9

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The human brain is an amazing instrument. If you need proof, consider the fact that no computer can come close to duplicating your brain’s superior abilities. Your brain can literally process millions of data in just hundredths of a second. However, just like a computer, your brain requires regular care and attention to operate at its peak efficiency. Especially as you enter your forties, fifties, and beyond, taking care of your brain becomes even more important.

Contrary to what’s been previously thought, building a better memory, preventing memory loss, and impacting Alzheimer’s disease are not just dependent upon your genes — your lifestyle has a huge impact as well.

The Healing Power of Relaxation and Meditation

Meditation reduces stress, which lowers cortisol and improves many other aspects of your mental function. Of course, stress management has many other positive benefits as well, such as improved performance, heart function, reduced anxiety, less chronic pain, and even increased longevity.

Balancing your daily stress is a vital part of any Alzheimer’s prevention strategy. Studies have shown there is a high correlation between having high cholesterol, high blood pressure, and/or high cortisol and the onset of Alzheimer’s disease. Stress has been shown to be a key factor in all of these conditions.

Thankfully, research has shown that the benefits of regular stress-relaxation practice, such as meditation, can improve your health and prevent memory loss. And, as it reduces some of the negative impacts of cholesterol, cortisol, and high blood pressure, a stress relaxation practice also has the added benefits of improving your focus, attention, and optimizing your overall mental performance.

Some examples of stress-management techniques include:

  • Meditation
  • Guided Imagery and Visualization
  • Hypnosis
  • Deep Breathing
  • Massage
  • Prayer

Trust me — it is not necessary to lock yourself into any of one of these stress relaxation techniques. Rather, it’s best to feel free to explore any or all of them to see which technique works best for you. Simply start with any of these techniques for a few minutes a day and you’ll quickly begin to experience better brain function. Then, find the techniques you tend to enjoy the very most and you’ll begin experiencing a whole new and improved — and less stressed — you!

The Negative Effects of Stress

Did you know you are at increased risk of memory problems and even Alzheimer’s disease if you are prone to psychological distress? New research is being released every day that demonstrates this sad reality is true.

Doctors and health officials are quickly realizing that daily stress, especially when it is chronic and not alleviated, takes a huge toll on our collective health. And, if you don’t think stress levels in the U.S. are higher than ever, take a look at the number of tranquilizers, antidepressants, high blood pressure medicines, and antacids being taken today. All of these medications are used for illnesses made worse by stress—and they are the best-selling drugs in Western countries.

When you are stressed, chemicals such as adrenaline and cortisol flood your body. These chemicals cause your heart to beat faster, and also cause that “stimulated” feeling you experience under stressful conditions.

Cortisol, in excess, damages the cells in the memory center of your brain. It stops glucose from entering your brain cells. It blocks your neurotransmitter function and causes brain cells to become injured. High levels of cortisol also impact your ability to learn and retain new information (this is called short-term memory loss). As stress and cortisol levels increase, so does your chance of developing memory loss.

What’s worse is that, as you age or if you develop an illness, you naturally have a decreased ability to handle stress and lower your blood cortisol levels. This can ultimately lead to the death of your brain cells—a situation that can affect all areas of your memory, as well as overall brain health.

Wouldn’t it be wonderful if we could find some way to stop and even reverse the negative effects of stress? What if, for the same level of demand, you were actually able to increase your performance?

Visit our Research page to learn more about our research into an innovative, simple 12 minute memory meditation.

Donate now to give the gift of healthy brain aging and a true hopeful future

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