Tag Archives: brain

100Feed Special Report: The Effects of Non-Nurturing

13 May

Image by photohome

The intention of this essay is to provide evidence as to how the non-nurturing quality of some mothers may have a permanent psychological effect on their children. According to the British Journal of Psychiatry, mothers who were depressed, refused to breast-feed or were absent in their infant’s day-to-day life were 63% more likely to have children with eating disorders, OCD (Obsessive Compulsive Disorder) and borderline personality disorder. A study conducted over one year revealed that two month old infants who had at least one hour of face-to-face play with their mothers everyday were significantly less likely to develop these disorders. Conversely, the same study showed that infants who did not have this interaction with their mothers developed some characteristics of these disorders in the first two months of life. These early signs of psychological disorders (OCD, BPD and over/under-eating) included hostility, loss of sleep, avoidance of eye-to-eye contact or play and refusal to eat. The study indicated that mothers who were sensitive (as opposed to angry or depressed) and engaged in positive face-to-face play had more success in raising a healthy, happy and fast-learning child. Older studies conducted in the early 1970s indicated that these disorders (or lack there of) stayed with and evolved in these children throughout their lives. This study was based on how people perceived their mothers (abusive, absent or kind and nurturing) and what these people thought of themselves (ill-advised, ill-mannered or intelligent and thoughtful). The participants in this study were also asked if they had any personality disorders such as Obsessive Compulsive Disorder or anorexia. The study showed that more than half of these people who described their mothers as abusive or absent thought badly of themselves and also had certain personality disorders or eating disorders. About three-hundred people were tested. However, just because mothers have certain disorders does not mean these disorders will be passed on to their children. Several studies conducted in early 2010 provided evidence that mothers with OCD could have very happy and sophisticated children that did not develop OCD. These mothers engaged in an hour of playtime with their infants everyday in the infants’ first two months of life; out of sixteen children, only one of them developed OCD. So, as you can see, as long as mothers engage in positive activities with their children, there is very little chance of the child developing any personality disorders.

Now we must discuss early childhood. Most parents know that toddlers and young children need the utmost supervision and care. Most children possess the ability to develop their own personal opinions and preferences by the age of seven; signs of the before mentioned disorders in addition to homosexuality and emotional disorders can usually be noticed by this time1. The inventor Nikola Tesla is said to have developed Obsessive Compulsive Disorder at the age of five after the death of his brother, Daniel. This disorder, in addition to hemophobia (fear of blood), arachnophobia (fear of spiders) and mysophobia (fear of dirt), stayed with him from the age of five until his death in 1943. Although it is not a proven fact, it is suspected that Tesla’s parents disowned him at an early age because of his suspected involvement in Daniel’s death. Certain disorders and phobias can be cured but require years, perhaps even decades, of work. It is best to avoid the development of these disorders in the first place by being a forgiving yet disciplinary and accepting parent. We must now discuss the most serious disorder caused, in large part, by emotional and physical abuse in the early stages of life: Borderline Personality Disorder (BPD). There is strong evidence to support a link between distressing childhood experiences, particularly involving caregivers, and this disorder. The types of experiences that may be associated with BPD include, but are not limited to, physical and sexual abuse, early separation from caregivers, emotional or physical neglect, and parental insensitivity. Marsha Linehan, the developer of Dialectical Behavior Therapy for BPD, believes that the disorder is caused by an interaction between biological factors and an “emotionally invalidating” childhood environment (or an environment where the child’s emotional needs are not met). It is important to remember, however, that not everyone who has BPD has had these types of childhood experiences (although a large number have). Furthermore, even if a person does have these types of experiences, it does not mean that they will have BPD. The three main symptoms of Borderline Personality Disorder are impulsivity, emotional instability and inability to maintain healthy relationships. People with BPD also experience the inability to remember and often suffer from autism or Alzheimer’s. BPD also leads to severe weight-gain and (in the most serious cases) seizures. People with BPD are more likely to experience severe depression, apathy and drug addiction.

In 2011, it was announced that 6% of Americans have BPD2. Of this percentage, 6% were upper class, 33% were middle class, 47% were working class and 14% were unemployed or living in poverty. Statistics show that one in ten people with the disease needlessly commit suicide. The best treatment available is to get away from anyone or anything that depresses you, gradually eliminate the symptoms (over-eating, phobias, forgetfulness, impulsivity or OCD) and find things that you enjoy doing. For people with BPD who find it too difficult to eliminate these symptoms, therapy and medications may be utilized. In the next few paragraphs I will explain how to rid yourself of these symptoms; however, the best advice I can give anyone is to treat your children with kindness and prevent these symptoms from affecting your child altogether.

Almost everyone has an irrational fear or two, such as a fear of heights or illness. However, when fears become so severe that they interfere with your normal life they are called phobias. It is important to know that phobias can be managed and cured. Self-help strategies and therapy can help you overcome your anxiety and fears and get on with your life. Common phobias and fears include closed-in places, heights, highway driving, flying insects, snakes, and needles but we can develop phobias about virtually anything else. One of the strangest phobias I have discovered is arachibutryophobia: the fear of peanut butter! Most phobias develop in childhood, as we have seen with the inventor Nikola Tesla, but they can also develop in adults. If you have a phobia, you probably realize that your fear is unreasonable, yet you still can’t control your feelings. Just thinking about the feared object or situation may make you anxious. And when you’re actually exposed to the thing you fear, the terror is automatic and overwhelming. Understanding your phobia is the first step to overcoming it. It’s important to know that phobias are common. Having a phobia doesn’t mean you’re crazy! It also helps to know that phobias are highly treatable. You can overcome your anxiety and fear, no matter how out of control it feels.

depressed-lady

The next step is to expose yourself to the object of the phobia as often as possible. Though this may seem impossible at first, this is one of the most effective treatments. Everyone has difficulty remembering things from time to time. We often forget things like where we placed our keys, people’s names, due-dates and birthdays. However, people with BPD often forget more important things such as their own names or where they are. When this happens it is important to seek help or begin working on the problem yourself. Brain foods such as whole grains, garlic, almonds and blueberries often reduce memory loss. Teas made from mint, chamomile or sage often help the mind function better, as well as your heart
and digestive system. I have been told numerous times that word games, number games and card games help cognitive function. Eating these brain foods and engaging in activities that enhance brain function help those who are, at times, forgetful as well as those who suffer from Alzheimer’s.

OCD is a very serious disorder that makes people compulsively do things a certain number of times; this disorder is often accompanied by the fear of numbers, such as the number thirteen (triskaidekaphobia), and ADHD (Attention Deficit Hyperactivity Disorder). People find this begins interfering with their everyday lives when it comes to the point they cannot control their urges in any way. People with OCD may be forced to walk
around the building three times before entering, turn the light switch on and off three times, clean the house three times in one day, etc. In some extreme cases, the victim of OCD believes that something horrible will happen to them unless they submit to these urges. The first step in treating OCD is to realize that nothing bad will happen if the victim does not act compulsively. If you have OCD, try to refrain from these compulsions for one full day. If nothing bad happens, you will realize that this disorder is merely an example of your mind playing tricks on you. Some OCD sufferers find that deep breathing, yoga and “doodling” (drawing nothing in particular – just drawing) helps to reduce their symptoms. Finally, remember to improve your symptoms gradually. Those who try to get rid of their symptoms immediately usually find that their symptoms return within a few days, sometimes even worse than before. For instance, if you hoard pens, try to get rid of one pen each day until your habit is cured. It should be noted that kleptomania, pyromania, trichotillomania, IED (Intermittent Explosive Disorder) and the act of hoarding are all extreme examples of OCD, but can be treated in the same way.

For those of you who are in doubt about whether or not you have BPD, the book “Are You Crazy?” by Andrew N. Williams has one easy quiz that proves the presence or absence of Borderline Personality Disorder. In this quiz there are nine questions; if you answer “yes” to at least five of them, there is a significant chance that you have BPD. I will list a few below:

• Do you tend to have unstable, tense relationships with many ups and downs?
• Do you frantically worry about being abandoned?
• Do you have difficulty deciding who you are and what you believe?
• Do you feel empty inside?
• Do others wonder why you are so angry?
• Under stress, do you feel detached?

All of these questions have to do with the fact that the person with BPD has, at times, felt abandoned, abused and unloved. People with BPD feel uncomfortable in any type of relationship because they feel the relationship will fail regardless of their attempts to foster it. This is accompanied by a fear of abandonment; the person who is suffering with BPD has most likely had experience with abandonment by either a parent or spouse. Those with the disorder often have trouble deciphering whether or not they believe in certain things, such as the existence of God. They are likely to “flip-flop” on certain issues. Accompanying the presence of numerous uncertainties is a feeling of being unfulfilled. This leads to the person with BPD turning to food, drugs, alcohol or other addictions to fill the void. This, however, could easily be treated by filling the void with a productive activity such as exercise, painting or writing. However, because of the constant “questioning of the self”, the person with BPD is likely to have bipolar disorder or IED. They tend to release their inner anger on family members or coworkers. Finally, when depressing situations arise, such as a death or divorce, the person will often feel detached from society. They may feel like the event didn’t happen and that the whole incident was just a dream. Because of this, it is difficult for the person to distinguish fantasy from reality.

Though it may prove difficult to believe, all of these symptoms stem from the first two months of life. In these first couple of months, the baby needs to be nurtured by both mother and father. These first months are critical in ensuring the baby has a healthy and emotionally strong lifestyle. If the baby is left alone in the crib too long, or without food, they will feel a sense of abandonment and being uncared for. Though it cannot speak nor walk, the baby has emotions that need to be tended to. The children of young mothers, those who are too busy to nurture the child or single moms tend to develop BPD because of the absence of the mother or father. After two months, the child further develops his emotions until age seven, when he or she can develop preferences and opinions. By the age of seven the child will have developed such traits as Democratic principles, Republican principles, homosexuality, phobias, an attraction to certain school subjects, favorite types of books, etc. In other words, a person’s personality and interests are almost fully developed by the age of seven. If children are taught to be bullies in the classroom before the age of seven, it is likely that they will bully people for the rest of their lives. This is why every parent and every caregiver should nurture the child and spawn within him (or her) an understanding or right and wrong before the age of seven. These first seven years (the first two months in particular) are the deciding factors for what the child will be like for the rest of his or her life.

If I may, I would like to return to the life of one of my heroes, Tesla. Nikola Tesla was nurtured by both parents in the first few years of his life; it was not until the age of five his parents began mentally abusing him. However, because this lack of forgiveness was instilled in him before the age of seven, he developed a disliking for most people. Although he was likely one of the smartest men the world has ever known, he died alone in a hotel room, penniless. This is not to say he was unsuccessful in life: in the 1890’s he supplied all of New York with wireless lighting and discovered the AC current. His fall in life came when he moved to America and was forced to compete with Thomas Edison. Edison had a completely different childhood; his mother nurtured him and home schooled him to ensure he had the proper education. He died a rich man with a loving family. Do you see the difference in these stories? Edison had a nurturing mother who helped him throughout his childhood. Tesla’s parents blamed him for the death of his brother and therefore left him to take care of himself. Tesla is never mentioned because he died a poor man who hoarded pigeons; Edison, however, became rich and famous. Could this all be the result of the amount of nurturing received as children? If Tesla had been part of a loving and forgiving family, would he receive just as much admiration today as Thomas Edison, the man who ensured he died penniless?

This is the question I am asking you to answer: do those first seven years of life pave the way for either a miserable or tremendous life? Regardless of whether the answer is “yes” or “no”, Tesla suffered from BPD and Edison did not. No matter who you are or what you have done, or for that matter, who your children are and what they have done, a child needs to be taught right from wrong but also needs to be loved and nurtured early in life. They did not ask to be born; it is the parent who brought them into this world. Therefore it is up to the parent to ensure the child gets all the love and care he or she needs. That is the difference between a child being successful, kind and happy in life or having BPD. It is the difference between them becoming an Edison or a Tesla.

100Feed Special Report: The Feedback Loop by Samantha R. Selman

25 Apr

Feedback Loop

In the July, 2011 issue of WIRED magazine, executive editor Thomas Goetz presents us with the recent
technology that has “turned an age-old concept into a new strategy for changing human behavior”. This
concept is the feedback loop. It has been used not only in curing drug addicts and alcoholics of their
addictions, but also in house-breaking pets and improving the driving habits of civilians. In 2003, Garden
Grove, California decided to put this strategy to good use. This small community in Orange County had a
substantial problem with people disobeying speed limits in school zones. Instead of police giving out tickets
every time the speed limit was broken, they put up new signs that displayed both the speed limit and the
drivers’ current speed. These were the first steps in fixing the problem: providing the drivers with evidence
of their bad behavior and also giving them examples of good behavior (i.e. obeying the speed limit). The
drivers were then presented with a choice – pay attention to the speed limit or keep up your bad behavior
(and eventually be faced with a ticket). The study shows that drivers reduced their driving speed, on
average, about 10% and that this effect lasted for miles.

This same process can be seen with people trying to lose weight; they step on the scale and come to the
realization that their weight has gotten out of hand. So, they stop eating potato chips, fast food, fried foods,
etc. and begin eating healthier. They start exercising. And eventually they lose weight. Conversely, if they
fail to change their eating and exercising habits, they may be faced with serious health problems (diabetes,
sleep apnea, indigestion and other, more serious problems). Once again, the person is presented with
evidence of bad behavior, examples of good behavior, the consequences (good and bad) and finally, they
take action.

Yet another example is the research done by Georgia Tech graduate student Shwetak Patel in 2006. He
wanted to know how technology could be utilized in providing remote care for the elderly. Cameras were
“impractical and expensive”, he said. He wanted something that was cheaper and more effective while
providing the same information. In 2010, the consumer electronics company Belkin released the Conserve
Insight, which proved to be the answer to Patel’s prayers. The insight measures the power consumed by
certain appliances at any given moment. It translates this into amount of money spent to power these
appliances and the amount of carbon being emitted. Patel believed this information could be used to
monitor the elderly without the use of cameras. For example, a light being turned on indicates someone
moving from room to room. A blender being left on may indicate dementia – or perhaps the possibility that
someone had fallen. Many people detested the monitoring of their actions, but agreed that the use of this
device could be no worse than a camera and that it definitely had the potential to save someone’s life.

A decade ago, inventor David Rose started the company Vitality. This company’s most famous product
is the GlowCap, which works to ensure patients take their prescription medications. It is connected to a
database that lists the dosage directions; for example, you are supposed to take a certain medication twice
daily, at eight in the morning and eight at night. If you have not opened the pill bottle by eight in the
morning, it begins to glow. A few minutes later it begins to pulse. After that it starts to play a melody,
something like the ring of a telephone. If more time elapses, the patient is sent a text message telling them
to take their medication. More than 80% of the patients that used GlowCap remembered to take their
medication every day. Before the invention of GlowCap, noncompliance with prescription directions led to
125,000 unnecessary deaths from cardiovascular disease alone and added $100 billion to US healthcare
costs annually. After the invention of GlowCap, these statistics dropped by an amazing 10%. Just think of
how many lives (and for that matter, how much money) this tiny invention saved. And why is it so
successful? Because it uses the all-important feedback loop strategy. It provides you with a simple choice:
take your medications or this GlowCap is going to annoy you until you do.

Before I end this post, I must ask this question: how is the feedback loop strategy so successful in
making people change their habits? It’s simple really; feedback loops provide us with the ability to improve.
As humans, we are always trying to find ways to improve ourselves either physically or mentally. Not only
this, but feedback loops are the way we learn! Consider a child learning basic algebra. I remember trying to
learn about fractions at the age of seven. To me it was Greek. It took my father putting me through hundreds
of algebraic exercises and having me repeat definitions repeatedly until I realized how simple it was. To go
a bit further – feedback loops are the way we survive. Consider evolution: in evolution, organisms are faced
with the most difficult dilemma of all: adapt or die. Naturally, they adapt. If the main source of food for an
animal is depleted, they have the option to migrate or starve. So they migrate. And that is the feedback loop:
it controls every aspect of our lives, from safer driving habits to taking our medications and adapting to
changes in food supply. That is just how powerful the feedback loop is.

100Feed: 100 Best Health Foods

21 Apr

100 Best Health Foods

Brain Food

1. Shellfish: Shellfish contains Vitamin B12, iron, magnesium and potassium which are great for brain function.
2. Low-fat foods: Psychology Today reports that a diet rich in saturated fatty foods can lead to depression and cancer.
3. Salmon: Salmon is full of omega-3 fatty acids, which are good for the heart and brain.
4. Canola oil: Cook with canola oil instead of corn and sunflower oils to up your intake of omega-3s.
5. Avocado: Avocado is full of the good kinds of fatty acids, and it’s also supposed to be good for your hair and nails.
6. Good carbohydrates: To keep your glucose levels at the right level, eat vitamin-rich, whole grain cereals, toast and crackers when your energy is low.
7. Eggs: Eggs contain choline, a type of B vitamin that is good for memory and stress management.
8. Almonds: Almonds are often touted as a good brain food, giving you lots of energy. They also contain choline.
9. Fruits and vegetables: Fruits and vegetables have many great health benefits, and the brain especially loves green, leafy veggies.
10. Lean beef: Lean beef and beef liver also contain choline.

Bone Health

1. Fortified milk: Make sure the milk you’re drinking is fortified with Vitamin D.
2. Kale: Kale is rich in Vitamin K and contains calcium.
3. Cottage cheese: Cottage cheese is estimated to have between 318 and 156 mg of calcium.
4. Fortified orange juice: Fortified oj is also a great source of Vitamin D.
5. Cabbage: Cabbage raises estrogen levels, which is good for aging women.
6. Calcium-fortified cereal: WebMD suggests having 1 cup of calcium-fortified cereal for a bone-healthy breakfast.
7. Calcium-fortified soy milk: If you’re lactose intolerant, try soy milk, which contains between 80 and 500 mg of calcium if it’s fortified.
8. Collards: Just 1/2 a cup of collards contains about 20% of your recommended daily value of calcium.
9. Dandelion: Add dandelion to your recipes to get heaping doses of boron and a good share of calcium.
10. Yogurt: One cup of yogurt contains between 300 and 400 mg of calcium.

Dental Health

1. Raisins: ScienceDaily reports that the “compounds found in raisins fight bacteria in the mouth that cause cavities and gum disease.”
2. Water: Water is essential to good oral health.
3. Raw broccoli: Raw broccoli is rich in magnesium, which teeth love.
4. Cooked spinach: Cooked spinach is another good source of magnesium.

Avoiding Empty Calories

1. Peanut butter: In moderation, peanut butter is a good snack because it lower cholesterol and your risk for cardiovascular disease. Peanut butter also keeps you full longer, so you won’t keep reaching for more snacks.
2. Dark chocolate: “Dark chocolate is healthy chocolate,” according to WebMD, and in small servings, it’s a great alternative to heavier desserts.
3. Milk: Milk has calcium and Vitamin D, and it’s also good for weight loss.
4. Nuts: Unsalted nuts are a great snack, and even though they may have a higher calorie content than a few potato chips, they’ll keep you full longer and will give you much needed nutrients.
5. Banana: Eat a banana for a snack or for dessert instead of a piece of cake that’s packed with nothing but sugar and has no nutrients. Bananas are also softer fruits, which can be ideal for some people with dentures or weaker teeth.
6. Fiber-rich foods: Foods with a lot of fiber will keep you fuller longer and are better for your digestion.

Antioxidants

1. Carrots: Carrots are rich in beta-carotene, which is an antioxidant. Steam carrots if raw ones are too crunchy.
2. Spinach: Raw and cooked spinach are both good sources of lutein.
3. Sweet potatoes: Sweet potatoes are soft and have lots of beta-carotene and Vitamin A. Be careful of extra sugary yams, however.
4. Tomatoes: Eat tomatoes to get the antioxidant lycopene.
5. Blueberries: Blueberries are considered good brain food and are rich in antioxidants.

Low-Sugar

1. Diet, caffeine-free soda: If you’re a soda-oholic, try a diet, caffeine-free version. Water is best, though.
2. Whole grain breads: Multigrain, whole grain and mixed grain breads have a lower glycemic index than most other breads.
3. Apples: If your teeth are strong enough, cut up some apple, which has a lower glycemic index than oranges, peaches and bananas.
4. Low-fat yogurt: Instead of ice cream, have some low-fat yogurt for a snack, which has a glycemic index of 33.
5. Vegetables: Snack on fresh veggies for sugar-free and low-sugar snacks.

Digestion and More

1. Red beets: Red beets are said to help constipation symptoms.
2. Non-greasy foods: Greasy foods are harder to digest and can give more sensitive tracts heartburn and discomfort.
3. Cranberry juice: Drink 100% cranberry juice (not cranberry juice concentrate) to ward off urinary tract infections.
4. Cod liver oil: Rich in Vitamin A and Vitamin D, cod liver oil is also good for the digestive tract.
5. Green tea: Some believe that green tea helps ease Inflammatory Bowel Disease, and it’s also good for the heart.
6. Raw foods: Raw and unprocessed foods are best for warding off colon cancer.
7. Barley: Soluble fiber, which does not create excess gas, is found in barley.
8. Prunes: Prunes are an excellent source of dietary fiber, which helps digestion and bowel movements.
9. Oat bran: Oat bran is another source of soluble fiber.
10. Turnips: Include turnips in your meals to get even more dietary fiber.

Low-Salt

1. Lima beans: A 3.5 oz. serving of canned lima benas only have 1 mg of sodium.
2. Brussel sprouts: Enjoy brussel sprouts at just 10 mg of sodium per 3.5 oz. serving.
3. Fresh coconut: Fresh coconut has a moderate amount of salt but is a good snack alternative to chips.
4. Blackberries: Blackberries just have 1 mg of sodium per 3.5 oz. serving.
5. Roast beef: Roast beef without extra sauces only has 60 mg of salt per 3.5 oz. serving.
6. White bean and roasted bell pepper hummus: This low sodium recipe is recommended by the American Heart Association.
7. Colorful Tuna Pasta Salad: This entire meal has 320 mg of sodium per 1 1/2 cup serving.
8. Okra and Tomatoes: This hot veggie dish is still low sodium.
9. Apple sauce: If sodium is a major issue for you, make or buy a low-sodium apple sauce to snack on.
10. Herring: Herring can be a low-sodium dinner alternative.

Whole Grains

1. Whole grain cereal: Whole grain cereal is an easy breakfast or snack option that provides lots of fiber and vitamins.
2. Whole wheat pasta: Your body can break down whole wheat pasta better than white pasta.
3. Whole grain sandwich bread: Whole grain bread is not made up of refined carbohydrates, which are harder to digest and pack on pounds.
4. Whole wheat tortillas: Whole wheat tortillas are better for you than flour or fried versions.
5. Whole wheat flour: Look for whole wheat flour when comparing nutrition labels.
6. Whole grain or wheat English muffins: You don’t have to give up your English muffins if you’re afraid of starches and refined sugar and carbohydrates. Just pick a whole grain or whole wheat version instead.
7. Bulgur: Bulgur is a cracked wheat ingredient that satisfies a whole grains servings requirement.
8. Brown rice: Brown rice is good for you and will keep you full longer, so you’re getting the most out of your calorie intake.
9. Quinoa: If you’re tired of rice, make quinoa for another whole grain side dish.
10. Bran: Bran cereals or granola bars are good for digestion and for keeping you full.

Fruits and Veggies
At all ages, raw fruits and vegetables or lightly steamed vegetables are the best choice for getting the most vitamins and minerals per bite. Read below for some of our suggestions.

1. Kiwi: Kiwi is one of the few fruits that contains riboflavin, which helps release energy from carbs.
2. Peas: Peas are another food that can help your body get energy from carbohydrates more easily. Raw peas work well in salads.
3. Mushrooms: Mushrooms are an excellent low-calorie food that have more potassium than oranges, can lower blood pressure and may decrease tumor size.
4. Asparagus: Asparagus is a great source of Vitamin A, which helps cell reproduction and is good for the immune system.
5. Corn: Cook with fresh corn to get enough Vitamin B3, or niacin, which is good for the digestive system.
6. Cauliflower: Eat cauliflower for a faster metabolism, which slows as you get older.
7. Watermelon: Watermelon has a lot of sugar, but it’s low in calories and contains B6, B3, B1, and Vitamin A. Enjoy in small samples.
8. Summer squash: Summer squash is easy to prepare and works well with all kinds of dishes. It’s also a good source of niacin.
9. Strawberries: Strawberries have antioxidant benefits and Vitamin C.
10. Cucumber: Add cucumber to your salads for an extra dose of Vitamin C.
11. Peppers: Peppers are another easy and versatile vegetable, and they are an excellent source of Vitamin A, beta-carotene and Vitamin C. They also contain potassium and iron.
12. Artichokes: Artichokes are another source of niacin.
13. Red cabbage: Good for stews and soups, red cabbage contains iron, Vitamin A and lots of Vitamin C.
14. Brown onion: Add brown onion to your meals for a good source of Vitamins B1, B6 and C.
15. Leeks: Eat leeks to get a good serving of folate.

Vitamins, high-nutrient foods

1. Calcium: Healthlink, The Medical College of Wisconsin reports that seniors need between 1200 and 1400 mg of calcium daily.
2. Vitamin D: Seniors need 600 international units of Vitamin D, according to Healthlink.
3. Antioxidant vitamins: If you don’t get enough of the right vegetables and fruits that have antioxidants, take a supplement.
4. Fiber: Fiber helps digestion and prevents diverticulosis.
5. Vitamin C: Vitamin C supplements are easy to find and can help boost your immune system.
6. B12: If your breakfast cereal and milk is not fortified with B12, take a supplement.
7. Vitamin K: Vitamin K helps prevent blood clotting and keeps bones strong, and it may even help prevent Alzheimer’s.
8. Zinc: Zinc is considered to be an antioxidant but isn’t found in large amounts in enough foods.
9. Bioflavonoids: Give your immune system more power by taking a bioflavonoid supplement.
10. Folate: Harvard School of Public Health reports that folate may prevent some types of cancer and heart disease.

Eyesight

1. Garlic: Garlic contains a lot of sulfur, which produces a kind of antioxidant for the eye called glutathione.
2. Lutein: Foods with lutein, like kale and spinach, are good for eyesight.
3. Onions: Onions are also rich in glutathione.
4. Low sugar foods: The American Journal of Clinical Nutrition found that high sugar diets and foods might make AMD, or age-related macular degeneration, worse.
5. Fish Oil: Fish oil found in mackerel, salmon, flax seed and walnuts, help preserve eyesight.

100Feed: One-Hundred Easy Ways to Increase Brain Function

17 Apr

How to Increase Brain Function
This list contains 100 ways you can increase brain function. These are simple, everyday things that just about anyone can do. They will make you feel happier and help you focus. How appropriate for a first post?

  1. Solve puzzles and brainteasers
  2. Learn mind mapping
  3. Block one or more senses (for example, wear earplugs)
  4. Find intersections between unrelated topics (remember six degrees of Kevin Bacon?)
  5. Ask “what if?” questions
  6. Turn pictures or paintings upside down
  7. Become a critical thinker
  8. Use the scientific method
  9. Draw, scribble and doodle. It doesn’t matter what you draw as long as you draw
  10. Learn to play an instrument
  11. Learn to juggle
  12. Write at least 1000 words per day. Once again, it doesn’t matter what you write about
  13. Eat “brain foods”
  14. Be slightly hungry
  15. Exercise. In the morning after you wake up, consider doing ten pushups and ten sit-ups to “get going”
  16. Use good posture. Sit up straight.
  17. Stay hydrated
  18. Practice deep-breathing
  19. Laugh
  20. Vary activities… don’t follow a strict schedule.
  21. Sleep well; take naps.
  22. Listen to music
  23. Stop procrastinating!
  24. Stop using computers and cell-phones for at least 24 hours.
  25. Change clothes. Go barefoot
  26. Talk to yourself. (Do it in private, though! if you do it in public it may look a little… creepy.)
  27. Simplify, simplify, simplify. Practice simplifying equations, for example.
  28. Play chess
  29. Create a list of 100
  30. Tell a joke
  31. Have an idea quota
  32. Write down creative thoughts and ideas on post-its.
  33. Engage in “theme observation”. Try to spot the color red as many times as possible in a day
  34. Keep a journal.
  35. Learn a foreign language
  36. Eat at different restaurants
  37. Learn a programming language
  38. Spell long words backwards. sdrawkcab sdrow gnol llepS
  39. Change your environment. Move furniture around.
  40. Write poetry
  41. Start a blog
  42. Learn sign language
  43. Visit a museum
  44. Study how the brain works
  45. Learn how to speed-read
  46. Throw away your calendar. Try to mentally estimate the passage of time.
  47. Guesstimate.
  48. Learn calculus and trigonometry; make math your best friend
  49. Have sex
  50. Memorize people’s names and faces
  51. Meditate for at least an hour a day
  52. Watch movies from different genres
  53. Turn off the TV
  54. Improve your concentration
  55. Practice mental math. (Quick! What is five percent of twenty? Work problems out in your head.)
  56. Change the speed of certain tasks.
  57. Do one thing at a time. Multi-tasking is your brain’s worst enemy.
  58. Put yourself in someone else’s shoes. What would it be like to be a journalist?
  59. Adopt an attitude of contemplation.
  60. Take time to relax.
  61. Commit yourself to lifelong learning.
  62. Travel abroad.
  63. Have imaginary friends.
  64. Get competitive.
  65. Associate with people with different beliefs. If you are Republican, consider talking to a few Democrats. Discuss your differing opinions, but do it in an accepting and open fashion.
  66. Brainstorm.
  67. Collect quotes.
  68. Change the media you’re working on. If you’re a writer, use lined paper instead of a word processor.
  69. Read classic novels. (Mark Twain, O. Henry and Somerset Maugham for example).
  70. Summarize books and articles.
  71. Develop self-awareness.
  72. Say your problems out loud.
  73. Describe one experience in painstaking detail.
  74. Learn braille.
  75. Buy a piece of art that disturbs you (nude portraits are a good place to start).
  76. Try different perfumes and colognes.
  77. Mix your senses. (What does the color red sound like?)
  78. Ask “stupid” questions.
  79. Argue.
  80. Allocate time for learning.
  81. Have your own mental sanctuary (a bedroom, for example).
  82. Be curious!
  83. Challenge yourself.
  84. Develop your visualization skills.
  85. Take notes of your dreams.
  86. Learn to lucid dream.
  87. Invent your own words.
  88. Find metaphors.
  89. Eliminate stress.
  90. Obsess over “random”. Visit random sites using StumbleUpon. Learn about a random topic. Say “Hello, how are you?” to a stranger. Read random magazine articles.
  91. Take different routes to work each day.
  92. Install a different operating system on your computer.
  93. Improve your vocabulary.
  94. Give one-hundred and ten percent. Give more than what is expected.
  95. Get to know your friends or family members better by asking odd questions (If you could have any job in the world, what would it be?)
  96. Read blogs (like this one).
  97. Play video games.
  98. Memorize the lyrics of songs.
  99. Constantly work on improving and adding to your skills.
  100. Devote an hour a day to being alone and writing, reading or meditating.